Hi, I'm Holly Del Rosso and this is front bicep workouts. Biceps are the most important exercise that you can do to have your arms looking toned, long,and lean. So here we go we're gonna do upright rows, shoulders back, neck is neutral, and what you're gonna is you're gonna squeeze the butt up to your chest, exhale release, squeeze up,bring your shoulder blades together squeezing as hard as you can and release. Make sure that you use a bar that's comfortable for you and really make sure that back is flat. You don't want your back to arching we really want to prevent injury here. Try to get in 3 sets of 15 reps with these. So after you're done with your barbell rows go ahead and grab a resistance band light to medium resistance, step on one part of the resistance bands, feet shoulder width apart and we're gonna isolate your biceps by curling with the resistance band and bringing it down. These are great because you can bring them with you while you travel. You can workout anywhere with a resistance band, 3 sets of 15 reps on these. Really hold for a second when you come up, exhale when you come down, inhale when you come up and make sure you get that hold in there every single time. Stay consistent; 3 sets of 15 reps, 3 to 4 times a week.