Hey. My name is Erin and I'm a former U.S. Junior Olympics certified swim coach and personal trainer, and fitness is my passion. So, I cannot wait to share it with you guys.
There's a ton of moves that you can do for your biceps, if you're in a gym, but if you're at home, and all you have are hand weights, we got you. Don't worry. My favorite bicep workout is something called the 'crazy eights'. You'll understand why it's crazy, once you start doing it, because it's gonna burn.
To start your crazy eights, roll your shoulders back, palms turned out, bring the weights up, and all the way down, all the way up, and all the way down. So, just a regular full-extension, bicep curl. We all know how to do those. Make sure that your elbows are not moving. They should be stable; not stuck into your side, but nice and stable. So, eight full-extensions.
Then you're gonna stop half way, so that your arms are at a 90 degree angle. And you're going to do eight from the top to the middle; bring them up to the top, and back to the middle.
Once you do eight of those, you're gonna stop in the middle. Let the weights come down, and bring them back up to the middle, down and back up to the middle.
So, the whole progression should go something like this. I'm gonna do two, you're gonna do eight of each. All the way up, back to the middle, top to the middle. Eight of those. Down to the bottom, back to the middle, and you're going to do eight of those. Okay?
So, three sets of eight for each move, rest, and then repeat two more times. So, a total of three rounds, with three sets of eight in each, all right? That's why they call them 'crazy eights'.