Biceps

Moderate Duration 13 minutes

Target Areas: Arms

Equipment: Kettlebell, Dumbbell

Added By Landon Quednau

Exercises

Set 1: 1 round

Weights: Heavy

Right Lawnmower with Kettlebell

15 reps

Weights: Heavy

Left Lawnmower with Kettlebell

15 reps

Weights: Moderate

Bicep Curls

15 reps

Weights: Moderate

Alternating Bicep Curls

30 reps

Weights: Heavy
❤️ Moderate (Zone 2)

Right Elbow Out Lawnmowers

15 reps

Weights: Heavy
❤️ Moderate (Zone 2)

Left Elbow Out Lawnmowers

15 reps

Set 2: 1 round

Weights: Moderate

Bicep Curls

15 reps

Weights: Moderate

Hammer Curls

15 reps

Weights: Moderate

Dumbbell Bent Over Rows

30 reps

Weights: Moderate
❤️ Moderate (Zone 2)

Open Arm Curls

15 reps

Weights: Light

Isometric Bicep Curls

20 reps

Set 3: 1 round

Weights: Moderate

Alternating Bent Over Rows

30 reps

Weights: Moderate

Corkscrew Curls

30 reps

Weights: Moderate
❤️ Moderate (Zone 2)

Curl Up Hammer Down

15 reps

Weights: Moderate

Hammer Curls

15 reps

Weights: Moderate

Open Arm Hammer Curls

15 reps

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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.