A Series: Biceps

April 27, 2018

(Photographer: Rebecca Bowley)

Hey there, you sunshine person, you!

It seems you have come back for more training, and I couldn’t be happier! No seriously, one of my favorite things is to see a woman put her strength to action, and that’s exactly what we are going to do today!

Today we are going to cover a very important muscle: biceps! Can you imagine trying to pick anything up without biceps? I’m not even sure it would be possible (the thought makes me chuckle, not gonna lie). Our biceps are located between our shoulders and our forearms and are what we typically refer to as our “guns.” Hah! There are many ways to grow these babies, and in the gym we have many options through dumbbells, machines, and cables — though at home, we are a little more limited. But fret not, you can most DEFINITELY still grow them without a gym (and I’m going to teach you how)!

Biceps aid in our everyday movements, and they also help in body weight movements such as push-ups and pull-ups.

I usually pair biceps with triceps + back in my training days. Now, my spunky friend, let’s get to it!


  • Standard Dumbbell Curls (palms up): 8-12 reps  x3
  • Hammerhead Dumbbell Curls (palms in): 8-12 reps  x3
  • Straight Bar Cable Curl: 10-15 reps  x3
  • Single-hand Cable Curl: 8-12 reps  x3

Notes: Utilizing the cables brings a unique quality to training as the angle of the resistance is different! On the Single-hand Cable Curl, try putting your body in the position of a deep lung, and then curl! As mentioned before, this brings an angle of resistance that will help round out that muscle. It is also important to train muscles separately on some exercises so we don’t create any muscular imbalances.


  • Standard Dumbbell Curls (palms up): 8-12 reps  x3
  • Hammerhead Dumbbell Curls (palms in): 8-12 reps  x3
  • Push-ups (modified, or wall pushups): 8-12 reps  x3

Notes: If you have a pull-up bar, chin-ups are also a great way to build your biceps! Chin-ups are when your palms are facing in, vs. a pull-up where your palms are facing outward. Declined push-ups also target your biceps a bit more than regular push-ups, so if you’re up for the challenge — go get it!

Now that we have covered the riveting (insert dramatic music) topic of biceps, next month I am going to teach you how to pair it with a killer tricep workout! Stay active my fit, fancy friends!

XO with kombucha, and a doggo sitting on my shoulder right now,