10 Minute Biceps
Contrary to popular belief you don’t need to spend hours in the gym to get bigger biceps. The best way to do so is to do variations of bicep curls as shown in this workout. You’ll want to target different parts of your biceps and arms by changing up your reps, isolations, wrist positioning, types of weights, etc. By isolating your biceps in this workout you’ll get the maximum pump for the best results.
Many bicep curl exercises will also workout your forearms and after a few sets you may start to feel forearm fatigue. If this is the case, you have a few solutions:
- Buy wrist wraps to compress your wrists. Wrist wraps will isolate the movement to only your biceps so you don’t feel as much fatigue in your forearms.
- Rest. Resting is not only recommended but necessary. Between sets take 2 – 3 minutes to “shake it out”, stretch, and hydrate. This will ensure that your next set will be more productive.
You shouldn’t do biceps every day, as you’ll want to allow a day or two in between to let your muscles recover. Challenge yourself with higher reps or higher weights in this workout and you’ll need the rest anyways!