Jump to the routine

Today’s Workout 29: The curl variation circuit for massive biceps

With these three modified versions of the classic biceps dumbbell curl, you'll be splitting your sleeves in no time.

Jump to the Routine
  • 30-45

  • 3

  • Yes

Man Does Dumbbell Curl And Press Exercise

If you happen to be one of those guys who suffers from “skinny arm syndrome,” we’ve got a cure for you: This intense arm circuit. With its fierce combination of classic exercises that’ll challenge you to go to failure, your biceps will be bulging through your sleeves in a matter of weeks.

Get going with a round of alternating dumbbell curls to presses, which will get you a solid starting muscle burn. Then move on to a round of hammer curls that’ll seriously put the hit on your bicep muscles. The final round is a secret weapon among experienced gym rats: Open-palm dumbbell curls, in which you’ll grip the dumbbell using only your fingers, not the palm of your hand—hence “open palm.” Open-palm dumbbell curls rob leverage from your forearm muscles, forcing your biceps to pick up the slack—and giving you one hell of a focused workout.

Directions

You’ll do this workout as a circuit, meaning you’ll complete each exercise consecutively without rest. Once you’ve finished all exercises, rest for 30 seconds. Repeat the entire circuit for 5 to 10 rounds.

Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

Routine

Want a copy on the go?
Print

Today's Workout 29

The curl variation circuit for massive biceps (do 5-10 rounds)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 3

Dumbbell Curl

Equipment
Dumbbells
Sets
--
Reps
To failure
Rest
--
Hold a dumbbell in each hand, alternating hands each time you curl the weight. Take as little rest as possible in between reps.
Exercise 2 of 3

Hammer Curl

Equipment
Dumbbells
Sets
--
Reps
To failure
Rest
--
Exercise 3 of 3

Dumbbell Curl

Equipment
Dumbbells
Sets
--
Reps
To failure
Rest
30 sec.
Perform with open palms.
See all of our tutorials