Workout Routines

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.

Man Does Dumbbell Curl And Press Exercise
Duration 30-45
Exercises 3
Equipment Yes

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.

Today's Workout 29 The curl variation circuit for massive biceps (do 5-10 rounds)

Exercise 1.

Dumbbell Curl You'll need: Dumbbells How to
Dumbbell Curl thumbnail
-- sets
To failure reps
-- 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.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
-- sets
To failure reps
-- rest

Exercise 3.

Dumbbell Curl You'll need: Dumbbells How to
Dumbbell Curl thumbnail
-- sets
To failure reps
30 sec. rest
Perform with open palms.
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