#FitFriday | Biceps 101

It’s official, here’s our first #FitFriday video, and we are starting with biceps! Women tend to have stronger legs that men and in most cases prefer working them over upper body. I know leg day is my favorite day.

So I figured we could start with the muscles that women tend to neglect, biceps. No ladies, don’t be afraid of weights or working your arms. You will not start looking like a guy.stead, you start getting leaner and looking toned.

The biceps is a muscle on the front part of the upper arm. The biceps includes a “short head” and a “long head” that work as a single muscle. The biceps is attached to the arm bones by tough connective tissues called tendons. –WebMD

Disclaimer: Sorry we looked like crap. We were actually working out that day. And boy am I glad smell-o-vision is not a thing. After two hours of heavy sweating, it’s wasn’t pretty.

Let’s recap:

Straight Bar Barbell Curl


Dumbbell Curl


Cable Hammer Curl


Handlebar Preacher Curl


Jim recommends to start with 3 to 4 sets of 10 repetitions. He also recommends to use enough weight, that you are struggling during your 8th-9th reps.

Next time we’ll be doing triceps. So stay tuned! And remember, we are in this together, share your progress with us.

Want to take a moment to thank Jeanette Justesen for playing fitness model with us. As well as 9th Street Gym.


4 Comments Add yours

  1. Sheismelrose says:

    This is reminding me how much I need to workout lol

    1. Nerd & Lace says:

      Let’s do it together!

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