If you want to burn out your biceps, then check out my arm workout here! This biceps circuit workout includes five unique ways to target your biceps. By using lighter weight and higher reps, and moving from one exercise to another with limited rest, this workout will help tone and sculpt your arms without adding bulk. Give this one a try and let me know what you think!
Perform all reps for each exercise, and then rest 30 seconds before moving onto the next.
10 biceps curls with rotation hammer grip into regular grip
Start standing with your feet shoulder-width apart and holding dumbbells at your sides. At the starting position, your palms will be facing your body with your thumbs pointed up. Perform a biceps curl with this hammer grip. Once you get about mid-rep, rotate your grip so your palm is facing up into a regular biceps curl. As you lower your hand back down to the starting position, your hand will rotate midway back to the hammer grip, thumb pointed up.
G-Tip: Be sure to keep your elbows hugging your body during the entire movement. Keep your biceps engaged during both the concentric and eccentric part of the exercise.
10 biceps curls with 10-second halfway hold
Start standing with your feet shoulder-width apart and holding dumbbells at your quadriceps, palms facing up. Perform a regular biceps curl. Once you get to the halfway mark, forming a 90-degree angle with your hands, hold in this position, squeezing your biceps for 10 seconds. Lower back to the starting position and repeat.
G-Tip: Keep your hands in a 90-degree angle at the 10-second half way hold. As your biceps get tired, your arms will naturally want to come back to the starting position. Dig deep and hold this 90-degree angle for the full 10 seconds.
10 crossover alternating regular curls
Start standing with your feet shoulder-width apart and holding dumbbells at your sides with palms facing up. Start by curling one arm at a time across your body towards your opposite shoulder. Bring your arm back to the starting position, then repeat on other side, alternating between right and left side.
G-Tip: As you perform this exercise, be mindful to not swing and keep each rep a slow and steady curl, not allowing momentum to help you complete each rep.
10 preacher curls off exercise ball
Start on your knees, with your belly lying on an exercise ball and your arm at a 90-degree angle, holding a dumbbell with your palm facing up. Gently place your opposite hand on the exercise ball to keep it from rolling. Extend your hand with the dumbbell out until it is fully extended. Once your hand is fully extended, curl your arm back up to the starting position and repeat until moving to the other side.
G-Tip: Even though this is a concentrated biceps movement, don’t forget to keep your core engaged throughout the entire exercise. This will help keep the ball from rolling.
5 alternating between regular curl and hammer curls (regular curl + hammer curl = 1 rep)
Start standing with your feet shoulder-width apart and holding dumbbells at your sides, palms facing up. Perform a regular biceps curl. Lower back to the starting position, change the grip of your hands so your palm is facing your body and thumb is pointed up. Perform a curl with this hammer grip, then lower back down and return to the regular biceps curl, palm facing up grip. Keep rotating at the bottom of the rep between these two grips. Note: one regular curl + one hammer curl = 1 full rep. You will do 5 full reps.
G-Tip: This exercise takes some mental thought, so take your time, go slow and focus on form and squeezing throughout the entire exercise.
Rest two minutes, then repeat entire workout one more time!
DIG DEEP and feel the biceps burn!