If you’re working out in a hotel gym, your best bet for biceps depends on the equipment available, but here are some solid go-to exercises that usually work well:
1. Dumbbell Bicep Curls Almost every hotel gym has dumbbells. Just grab a pair and do classic curls — slow and controlled for max muscle engagement.
2. Hammer Curls Similar to regular curls but with palms facing each other. Great for hitting both the biceps and the brachialis (the muscle underneath).
3. Cable or Machine Bicep Curls If there’s a cable machine or bicep curl machine, use it for constant tension throughout the movement.
4. Chin-ups / Pull-ups If the gym has a pull-up bar, chin-ups (palms facing you) are fantastic for biceps and back.
Pro Tip: If you only have dumbbells, try 21s — 7 partial reps from the bottom to halfway up, 7 partial reps from halfway to the top, then 7 full reps. Great pump and time-efficient.
If you’re working out in a hotel gym, your best bet for biceps depends on the equipment available, but here are some solid go-to exercises that usually work well:
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Almost every hotel gym has dumbbells. Just grab a pair and do classic curls — slow and controlled for max muscle engagement.
2. Hammer Curls
Similar to regular curls but with palms facing each other. Great for hitting both the biceps and the brachialis (the muscle underneath).
3. Cable or Machine Bicep Curls
If there’s a cable machine or bicep curl machine, use it for constant tension throughout the movement.
4. Chin-ups / Pull-ups
If the gym has a pull-up bar, chin-ups (palms facing you) are fantastic for biceps and back.
Pro Tip:
If you only have dumbbells, try 21s — 7 partial reps from the bottom to halfway up, 7 partial reps from halfway to the top, then 7 full reps. Great pump and time-efficient.