If you need a good arm day workout but you’re low on time, you’re going to love this burner of a circuit from Men’s Health Fitness Director Ebenezer Samuel, C.S.C.S. The routine might seem like it’s over before it starts — but your arms will definitely feel its effects.
“There’s no programmed rest between sets, but there’s a lot of organic rest built in,” Samuel says. “When one arm is working, the other one is getting time to recover and voice versa. You wind up with a 1:1 work/rest ratio that lets you work your guns hard.”
You’ll put a new spin on curls, the all-time classic biceps blaster, and sprinkle in some isolation work as well. You’ll need a straight barbell, dumbbells, and an incline bench, so this three-move workout is best for the gym.
The Speed Biceps Burner
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Changeup single-arm biceps workout that’s over before it starts (and harder than you think). This one is a circuit. So do all 3 moves w/minimal (aim for no) rest in between on the right arm. Then your right arm gets to rest while your left arm does all 3 moves. 4 total sets of this. Half-hour of your time for all that fun. ************************************* 1) 20-second kneeling curl-bar iso hold at parallel to ground: work to keep that whole bar level. 2) 10-12 kneeling dumbbell curls 3) 8-10 hammer spider curls…squeeze your guns on these #fitness #training #biceps #armday #fullworkout
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Kneeling curl-bar iso hold
20 seconds, alternating arms
Kneeling dumbbell curls
10 to 12 reps, each arm
Hammer spider curls
8 to 10 reps, each arm
While the first exercise might not feel as dynamic as the curls, you’re laying important groundwork for the second two moves.
“Too often, people wait until too late to start supinating during the curl, so they only catch one half of the function of the biceps in a curl,” says Samuel. “The biceps is responsible for elbow flexion AND for rotation of the forearm. You want that rotation to be occurring by the time your forearm is parallel with the ground. The iso hold forces you to practice that.”
Add the circuit to your next arm day for a super-fast bicep finisher. Perform the circuit 4 times in total, with no time off between exercises or sets.
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