Biceps isn’t the biggest muscle nor the most important one. Nevertheless when it comes to showing off your “talent” most people seem to judge your physique first of all by the size of your biceps. Biceps will also help you to intimidate your friends while wearing shirts without sleeves in summer. Nothing gives more an impression of greatness than a mad-looking face and a pair of huge “guns” on your upper arms. ;)

As a bodytweaker you’ve got a huge ammount of different exercises you can do for your biceps. For most of them you only need your dumbbells and you’ll probably never need a dumbbell of more than 50lbs for your biceps. So here’s what you need:

  • A bench-like structure. I use a plastic box for that. Or a simple chair.
  • Two adjustable dumbbells. My favourite weight for biceps is 35lbs on each dumbbell. Then you go adding more in each set if you feel like it.
  • Maybe a pair of old gloves. You don’t need it though if you don’t mind busting your hands and if you actually enjoy the feel of metal on your skin.
  • A bodytweaker’s let’s-suffer mindset.
  • At least 30 minutes of your time

Dumbbell Bicep Curl

In this one we do simple curls, but with two hands at a time. It does feel like holding a bar, but is more flexible and isolates the movment better than the bar curls in my opinion. If you do it correctly no secondary muscles should get affected. You do 3-4 sets of 15-20 reps each. With ~2 minutes of rest between each set.


Cross Body Hammer Curls

This is an alternate movement, since for obvious reasons you can’t do cross-body movements with both arms at a time. You hold your dumbbells like a hammer and move it up and down in a diagonal movement. Usually you’d take less weight than in previous exercise. 3-4sets 15-20 reps.


Hammer Curls

This is usually an alternate movement, too, although you could also do both movements at a time. This is pretty much the same movement as above but without the cross-body part.

Concentration Curls

You should sit down on your “bench” or chair for this exercise and spread your legs slightly until you reach a v like shape. You lean a bit forward, let your elbow rest on your thigh and let the dumbbell hang (My “bench” doesn’t allow my dumbbell to hang down completely so I actually never reach a relaxed point during the exercise. The muscle is always working. See photo). The other hand rests on your other thigh. Then you do the obvious movement without moving anything else but your arm. Concentrate on using your biceps only, reaching the max. muscle contraction. Same sets/reps as before.


There are more biceps exercises out there a bodytweaker could use. You shouldn’t need more than 30-40 minutes for the exercises explained above. As a bodytweaker you should explore other exercises, too. I’ll post more of them soon.

Note: A real bodytweaker doesn’t have a license for his guns and they look far more dangerous than firearms
Cost: 0$ for the guns