Workout Routines

The best 45-minute biceps workout

Get chiseled arms in under an hour with this muscle-building routine.

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Alternating Bicep Curls
MRBIG_PHOTOGRAPHY
MRBIG_PHOTOGRAPHY
Duration 30
Exercises 5
Equipment Yes

When it comes to bulking up your arms, you never want to neglect your forearms or your triceps. But at the end of the day, it's really a pair of bulging biceps that you're going to want to show off—whether it's at the beach or beneath a sweater.

This quick-hit, five-move workout will take your biceps from scrawny to strapping in less than an hour—so lack of time is no excuse. 

How it works

This program was specifically designed to sculpt and add size to the biceps muscle by honing in on various parts of the muscle with a series of curls. The curls vary in terms of strenuousness and positioning—but when executed following these guidelines, all are guaranteed to rip your biceps into shape.

Directions

Perform 3 sets of the following exercises, 8-10 repetitions each, with 90-120 seconds rest in between sets. Increase the weight by 10 pounds in each set. For the best results, allow your biceps to rest for at least two days before re-training.

Earn the right to bear arms The ultimate biceps workout

Exercise 1.

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
3 sets
8-10 reps
90-120 sec. rest

Exercise 2.

Seated Incline Dumbbell Curl You'll need: Dumbbells How to
Seated Incline Dumbbell Curl thumbnail
3 sets
8-10 reps
90-120 sec. rest

Exercise 3.

Preacher Curl You'll need: EZ-Bar How to
Preacher Curl  thumbnail
3 sets
8-10 reps
90-120 sec. rest

Exercise 4.

Concentration curl You'll need: Dumbbells How to
Bent Over Concentration Curl  thumbnail
3 sets
8-10 reps
90-120 sec. rest

Exercise 5.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
3 sets
8-10 reps
90-120 sec. rest
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