Biceps

Duration 10 minutes

Target Areas: Arms

Equipment: Dumbbell, Bench, Barbell

Added By Tink Cast

Work out concentrated on biceps

Exercises

Set 1: 1 round

Alternating Bicep Curls

20 reps

Alternating Hammer Curls

20 reps

Set 2: 1 round

Alternating Bicep Curls

20 reps

Alternating Hammer Curls

20 reps

Set 3: 1 round

Alternating Bicep Curls

20 reps

Alternating Hammer Curls

20 reps

Set 4: 1 round

Left Concentrated Bicep Curls

10 reps

Right Concentrated Bicep Curls

10 reps

Set 5: 1 round

Left Concentrated Bicep Curls

10 reps

Right Concentrated Bicep Curls

10 reps

Set 6: 1 round

Left Concentrated Bicep Curls

10 reps

Right Concentrated Bicep Curls

10 reps

Set 7: 1 round

Barbell Bicep Curls

10 reps

Barbell Reverse Curl to Press

10 reps

Set 8: 1 round

Barbell Bicep Curls

10 reps

Barbell Reverse Curl to Press

10 reps

Set 9: 1 round

Barbell Bicep Curls

10 reps

Barbell Reverse Curl to Press

10 reps

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Top Choice for this Workout

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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