Biceps

Moderate Duration 11 minutes

Target Areas: Arms

Equipment: Dumbbells

Added By Jake Fernandez

Build up your arms, and fill up those shirt sleeves!

Exercises

Set 1: 1 round

Alternating Bicep Curls

30 seconds

Rest

15 seconds

Alternating Bicep Curls

30 seconds

Rest

15 seconds

Alternating Bicep Curls

30 seconds

Rest

15 seconds

Alternating Bicep Curls

30 seconds

Rest

15 seconds

Alternating Bicep Curls

30 seconds

Set 2: 1 round

Rest

30 seconds

Set 3: 1 round

Hammer Curls

30 seconds

Rest

15 seconds

Hammer Curls

30 seconds

Rest

15 seconds

Hammer Curls

30 seconds

Rest

15 seconds

Hammer Curls

15 seconds

Rest

30 seconds

Hammer Curls

15 seconds

Set 4: 1 round

Rest

30 seconds

Set 5: 1 round

Bicep Curls

30 seconds

Rest

15 seconds

Bicep Curls

15 seconds

Rest

15 seconds

Bicep Curls

30 seconds

Rest

15 seconds

Bicep Curls

30 seconds

Rest

15 seconds

Bicep Curls

30 seconds

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Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Do this workout in Workout Trainer

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells