stevenrivera039

11 followers

Follow

Follow

Follow

0 saved

10

biceps on blast today

arms were on fire #bicepburnout #fitness #challenge #change #motivation /Intoxx Fitness - Tottenville

2025/1/21 Edited to

To build impressive biceps, a variety of exercises can be incorporated into your routine. Begin with fundamental movements like bicep curls and hammer curls, focusing on form to maximize effectiveness. It's important to gradually increase weights while maintaining proper technique to prevent injury. Incorporating supersets or drop sets can elevate your workout intensity, encouraging muscle growth. Don't forget to balance your bicep training with tricep exercises for overall arm strength. Nutrition also plays a vital role; ensure adequate protein intake to support muscle recovery and growth. Stay motivated by tracking your progress, setting achievable goals, and mixing up your workouts to keep them exciting. Engage with like-minded individuals in fitness communities, both online and offline, to share experiences and challenges. Achieving explosive biceps is not just about lifting weights; it's a holistic approach that combines exercise, nutrition, and community support.

Related posts

At Home Biceps Workout

💪🏻Exercises: -Bicep curls -Hammer curls -Wide curls -Alternating cross body hammer curls *Perform each exercise 3-4x til failure w/ 30 sec rest. 💪🏻Finisher exercises: -Biceps curl 21's -Hammer curl 21's -Wide curl 21's *Perform each exercise once consecutively-

97 likes

How to level up your biceps.

#BicepsGrowth #ArmDay #BuildMuscle #Hypertrophy #TrainHard

1162 likes

Back/Biceps Workout

Got my back and biceps workout on today!! It’s the Jamie Eason Live Fit Trainer. I don’t have a cable machine at home so I find alternative ways to get it done! 5x20 lat pulldowns 3x12 15lbs one-arm dumbbell row 3x20 seated cable row 3x20 underhand cable pulldowns 3x12 15lbs alternate biceps

69 likes

sexy back & biceps workout

strong is sexy ladies!! this is a back and bicep workout that is great for beginners but also for my advanced girlies🏋🏻‍♀️ building a strong back also allows for that smaller waist illusion so lets get to work👏🏻👏🏻 the workout: •lat pull downs •cable rows •cable pull downs •cable biceps

927 likes

Biceps Workout using dumbbell.

#newtolemon8 #bicepsworkout #Fitness #gymmotivation #gymlifestyle #bulkingseason #goviral #fy #nodaysoff #gymrat 👍Pros : Day In My Life 📅 Date: 24 🌅Morning Routine: breakfast gym 🌤Afternoon Routine: work 🌃Night Routine: gym edit Activities to-do: 🚶🏽‍♀️ Lots of walking

7 likes

A smiling woman in workout attire flexes her bicep, with text "let's get strong! sexy biceps workout" and an arrow highlighting her arm.

A woman demonstrates the first 7 reps of bicep curls, from bottom to half, emphasizing keeping the back straight and squeezing biceps with medium weight.

A woman demonstrates the second 7 reps of bicep curls, from half to up, focusing on a 90-degree starting point and controlled movement.

SEXY BICEPS WORKOUT 🔥💪🏽

Hey beautiful! Want to get that sexy bicep look? Try this workout out - it will leave your biceps on FIRE! The 21 method: - 7 half range reps: bottom to half - 7 half range reps: half to up - 7 full range reps Make sure that when you do this workout you are performing the exercises slowly

187 likes

Incline DB Hammer Curls for BIGGER Biceps!

You want bigger biceps? Stop swinging and try incline hammer curls with control. #BicepCurls #ArmWorkout #MuscleGrowth #GymMotivation #LiftHeavy

230 likes

Back Biceps & Shoulders 2 Dumbbells

If you want a lit 🔥 upper body workout, save this 💕 Back Biceps Shoulders •12 Around the worlds •Wide Curls •12 Lateral Raise w/hold •12Underhand Front Raise 3sets •15 DB Row •15 DB Curls •15 Underhand Row •12 Hammer Curl to Shoulder Press 3sets #fitgirl #lemon8challenge #ba

562 likes

Stop training your biceps like this

126 likes

Back and Biceps Workout 💪🏻

Time needed ~50 minutes 1: Lat Pulldown (4 x 6-8 reps) (4 sets): 2a: Gorilla Rows (12 reps total) 2b: Bicep Curl (6-8 reps) (3 sets): 3a: Straight Arm Lat Pulldown (8-10 reps) 3b: Hammer Curl (8 reps) (3 sets): 4a: Single Arm Cable Row (8-10 reps each) 4b: Rotating Curls

262 likes

Back & Biceps Workout

wherever you see me, you see my tripod👏 #backandbicepsworkout #backworkout #upperbodyworkout #gymmotivation #workoutroutine

32 likes

Back & Biceps Workout 💪🏻

⌚️Time needed: ~50 minutes 1: Lat Pulldown (4 x 8 reps) 2: Machine Seated Single Arm Row (3 x 8-10 reps each) 3: Seated Wide Grip Bicep Curl (4 x 6-8 reps) (3 sets): 4a: Straight Arm Lat Pulldown (8-10 reps) 4b: Hammer Curl (8 reps) (3 sets): 5a: Bent Over Row (10-12 reps)

28 likes

Back,triceps,biceps

Try these excersises on your next upper body day #explorepage #plussize #motivation #fitnessjourney #gymworkout

79 likes

Biceps & Triceps Workout ✨

#bicepsworkout #gymworkout #tricepsfordays #gymgirlsoflemon8

46 likes

*DB ONLY* BACK, BICEPS, & SHOULDERS

👇🏻WORKOUT DETAILS👇🏻 4x8-10 ✨Single arm row SUPERSET 4x10-12 ✨Single arm bicep curl ✨Single arm lateral raise SUPERSET 3x10-12 ✨Standing bent over reverse flies ✨Shoulder press 1x to failure ✨DB bicep curl #upperbodyworkout #dumbbellonlyworkout #strongwomen #formerathle

28 likes

Back & Biceps workout

#backworkout #bicepsworkout #biceps #workout #fitnesslife

489 likes

Biceps pump workout

Biceps on blast! That post-pump feeling hits different when the sleeves start shrinking. Crushed today’s workout with curls, dumbbells, and confidence. No shortcuts— just reps and results. . #bicepspump #armday #homeworkout #workoutmotivation #muscleup

1 like

💪 BICEPS OF STEEL

Save this for your next arm day 💪🔥 #curlsforthegirls #gymtok #gymtips #biggerarms #musclebuildingtips

279 likes

A woman in a brown sports bra and black leggings crouches on a gym floor, facing away, looking over her shoulder. Text overlay reads "SHY GIRL WORKOUT back & biceps" and "full details in caption," indicating a workout guide.

Two images show a woman demonstrating a single arm row with a dumbbell. She is bent over, supporting herself on a rack, pulling the dumbbell from an extended arm position to her waist. Text indicates "2 sets of 6-10 per arm."

Two images show a woman demonstrating a single arm wide row with a dumbbell. She is bent over, supporting herself on a rack, pulling the dumbbell up with her elbow flared out. Text indicates "2 sets of 6-10 per arm."

Back & biceps workout: Shy girl-approved

Here’s a dumbbell-only back day workout to help you strengthen and define your back muscles, as well as your biceps! Perfect for days where you don't want to use machines or scary equipment: Single Arm Row (2 sets of 6-10 per arm) -- Start with your left hand on a bench or sturdy surface, r

802 likes

Back & Biceps Workout 💪🏻

Back & Biceps Workout 1: Reverse Grip Lat Pulldown (4 x 6-8 reps) 2: Seated Row (4 x 6-8 reps) 3: Cable Bicep Curl (4 x 6-8 reps) (3 sets): 4a: Straight Arm Lat Pulldown (8-10 reps) 4b: Hammer Curl (8 reps) (3 sets): 5a: Alternating Gorilla Row (12-14 reps total) 5b:

34 likes

Quads . Core. Chest . Hip flexors. Biceps. Triceps

Sometimes you don’t have time so you need a movement that hits all the muscle groups. #Fitness #gymmotivation #GirlTalk

130 likes

Back and Biceps Workout 💪🏻

⏱️Time needed: ~ 40 minutes 1a. Reverse Grip Lat Pulldown (4 x 8 reps) (3 sets): 2a. Bilateral Bent Over Row (10-12 reps) 2b. Eccentric Bicep Curl (8-10 reps) (3 sets): 3a. Single Arm Straight Arm Pulldown (8-10 reps each) 3b. Eccentric Hammer Curl (10-12 reps) (3 sets): 4

38 likes

A person's feet in white sneakers stand on a gym floor with a 45lb weight plate, kettlebell, and towel. Text reads 'my back & bicep workout That has actually given me results'.

Two back photos show a woman's progress from October 2023 to July 2024, highlighting changes in muscle definition. The top image shows her in a light sports bra, the bottom in a dark blue bra.

A list of back and biceps exercises with sets and reps, including Lat Pulldowns, Bent Over Row, and Bicep 21 Curls. A definition of 'Bicep 21 Curls' is also provided on a green turf background.

💪🏻Back & Biceps that Actually Produce Results!

When I was new to the gym, I was self conscious and had no idea where to start. Don’t get me wrong, I’m still nowhere near perfect, but I’ve started to learn consistency and the basics really produce results! I love sharing workouts that have really worked for me and back & biceps is one of

395 likes

Biceps, Triceps and Back

Grab your 12/15 lb dumbbells and kettlebells and let’s build upper-body power! This session hits your arms and back with controlled reps and solid form. We’re working 12–15 reps or 50 seconds, 4 rounds, and focusing on strength, muscle endurance, and definition. Perfect for anyone looking to tone t

198 likes

Back and Biceps Workout 💪🏻

Time needed: ~50 minutes 1: Closed Grip Lat Pulldown (3 x 8 reps) 2: Alternating Bicep Curl (3 x 14-16 reps) 3 sets: 3a: Gorilla Rows (16 reps) 3b: Alternating Hammer Curl (14-16 reps) 4: Straight Arm Lat Pulldown (3 x 8-10 reps) 5: Bayesian Curl (3 x 10-12 reps) 3 sets:

17 likes

Back biceps with a little shoulders

Want sculpted arms, a strong chest, and a defined back? Try this upper body burner! 💪🏾 Workout: ✅ Dumbbell Incline Bench Press – Build that upper chest! ✅ Wide Grip Lat Pulldown – Create that V-taper back. ✅ Cable Bent-Over Flies – Rear delts on fire! ✅ Cable Upright Rows – Shoulder gains in

181 likes

20-Minute Back & Biceps at Home (Dumbbells Only)

Back day. Because I carry it all anyway. This is a 20-minute back & biceps workout you can do at home with just dumbbells. ✨ 8 exercises ✨ 30 seconds work / 15 seconds rest ✨ 3 straight rounds We hit: – Hammer curls – Supinated curls – Back flys – Alternating rows – Cross-body c

11 likes

Back and Biceps Workout 🦋💪🏻

1: Lat Pulldown (4 x 8-10 reps) 2: Incline Bicep Curl (3 x 8-10 reps) (3 sets): 3a: Single Arm Row (10 reps each) 3b: Single Arm Bottom Half Dumbbell Preacher Curl (10-12 reps each) (3 sets): 4a: Straight Arm Lat Pulldown (10-12 reps) 4b: EZ Bar Bicep Curl (8-10 reps) 5: Sin

27 likes

Back & Biceps Workout 💪🏻

⌚️Time needed: 45 minutes 1: Neutral Grip Lat Pulldown (4 x 8 reps) 2: Bayesian Bicep Curl (4 x 8-10 reps) (3 sets): 3a: Single Arm Cable Row (8-10 reps each) 3b: Alternating Hammer Curl (16 reps total) 4: Straight Arm Lat Pulldown (3 x 8-10 reps) (3 sets; 8-10 reps each):

21 likes

How to plan your back & biceps workout

Exercise 1: Pull high to low Choose 1 of the following (3 sets of 6-8 reps): - Neutral grip lat pulldown - Kneeling single arm pulldown - Close grip pulldown - Pull-ups Exercise 2: Pull straight in Choose 1 of the following (3 sets of 6-8 reps): - Cable row - Seated machine row - T-b

169 likes

Toned biceps workout

Let’s tone those biceps #homeworkout #lemon8challenge #weightlosstips #weightlosstransformation #Fitness #dumbbellworkout #workout #momworkout

10 likes

Guide to help you plan a back and biceps workout

Here's a customizable plan you can try! Exercise 1: Pull straight in Choose 1 of the following (3 sets of 8-12 reps): - Chest supported row - Wide grip seated row - Cable row - Single arm machine row Exercise 2: Pull high to low Choose 1 of the following (3 sets of 8-12 reps): - N

171 likes

How I built my biceps

This is how I built my biceps. SEVENS. 7 reps bottom half. 7 reps top half. 7 full reps. With partial and full reps, constant tension at high volume you’ll get a big pump. But don’t forget progressive overload — the pump only turns into growth if you keep challenging the muscle over time.

6 likes

Back & Biceps Sculpt at Home 💪🏼 (20 Minutes)

This 20-minute Back & Biceps Sculpt is perfect for building upper body strength at home with just dumbbells. Workout Format: 8 exercises 30 seconds work 15 seconds rest 3 rounds (Optional 1-minute rest between rounds) Exercises: • Single Arm Rows (Left & Right) • Bent-Arm Rear

23 likes

Shoulder , biceps and Triceps

#tricepsworkout #shoulder #gym #gymmotivation #upperbodyworkout

49 likes

Indoor Back & Biceps

It’s negative degrees outside, so I brought my workout indoors instead of skipping it. 20-minute back & biceps using dumbbells—simple, effective, and realistic. #backworkout #bicepsworkout #upperbodyroutine #quickworkout #fitnessathomeworkout

16 likes

My 3 favorite biceps exercises🔥

• Ez Bar Curls • Hammer Curls • Cable Hammer Curls

367 likes

Superset your way to stronger biceps💪🏽✨

Try this pull day finisher— Cable Curls + Alternating Dumbbell Curls ▪️Maximum pump with constant tension ▪️Hits both heads of the biceps ▪️High volume = serious growth Save this for your next pull day & tag a gym buddy who needs this👀✨ . . . . #pulldayexercises #superset #bic

35 likes

How to grow your biceps! 💪🏾

Some of my favorite bicep exercises. Most of the time whenever im doing any exercise im trying to push myself. So incorporating things such as dropset (for me) has helped me significantly especially when lifting arms. Most of the time when you think you couldn’t do any curls you most likely could’v

713 likes

Back + Biceps in 20 Minutes

Back & biceps with just dumbbells 💪 30 sec work, 15 sec rest, 3 rounds — short, effective, and no fluff. This workout targets your entire back while fully burning out the biceps with rows, flys, and curl variations — all done at home with dumbbells only. That last move: it’s a cross-body

12 likes

SUNDAY WORKOUT ( BiCeps 💪🏾 Focused )

#bicepsworkout #workout 🏋️ #biceps

110 likes

⏳BiCeps 💪🏾 Work

#bicepsworkout #fitness #fitnessjourneymotivation #gymlifestyle

25 likes

back and biceps workout! 🌸

#bicepsworkout #summerbod #viral #backandbicepworkout #gymgirl

38 likes

Back and Biceps Workout 💪🏻

Let’s get to it 👏🏻👏🏻👏🏻 1: Assisted Chin-up (3 x AMRAP) 2: Lat Pulldown (3 x 8-10 reps) 3: Bayesian Bicep Curl (3 x 8-10 reps) 4: Straight Arm Lat Pulldown (3 x 8-10 reps) 3 sets: 5a: Single Arm Row (8 reps each) 5b: Alternating Hammer Curl (16 reps total) 3 sets: 6a: Cab

17 likes

#1 REASON YOUR BICEPS ARE NOT GROWING

This simple solution could get you there #bicepsworkout #fitesstips #gymmotivation

110 likes

back and biceps 🫶🏼🤍✨

#backandbiceps #viral #gymgirl #workout #gymmotivation

89 likes

Want to increase your biceps 😉

follow me for more

32 likes

Biceps, Triceps, Shoulders 💪🏾

#armworkouts #Fitness

10 likes

Back and Biceps

#biceps #workout #gymlifestyle #fyp

14 likes

Back + Biceps Burnout 💪🏾🔥

This upper-body session hits your back, biceps, shoulders, and glutes—with a little extra push to tone and strengthen. Grab your dumbbells, stay in control, and breathe through each rep. Daily Workout routine: • 10 Around the Worlds + 10 Bicep Curls • 10 Bent Over Rear Delt F

2 likes

See more