Workout Routines

The Best 10-minute Biceps Workout for Bigger Arms

Use every minute you can to maximize your muscle growth.

by
Man Doing Preacher Curls
MRBIG_PHOTOGRAPHY / Getty
MRBIG_PHOTOGRAPHY / Getty
Duration 10 min.
Exercises 5
Equipment Yes

This workout will supply a good arm pump, which can make you feel more confident walking into any room, whether it's a job interview or a Tinder date. Plus, an extra 10 sets of biceps work a week can make a serious difference when it comes to long-term growth. 

Redmann Wright, I.S.S.A., N.C.S.F., is an army veteran, personal trainer, and men's physique competitor in Killeen, TX.

Biceps Blaster

Exercise 1

Preacher Curl You'll need: EZ-Bar How to
Preacher Curl  thumbnail
2 sets
12 reps
-- rest

Exercise 2

Zottman Curl You'll need: Dumbbells How to
Zottman Curl  thumbnail
2 sets
20 reps
-- rest

Exercise 3

Bent Over Concentration Curl How to
Bent Over Concentration Curl  thumbnail
2 sets
20 reps
-- rest

Exercise 4

Cross Body Hammer Curl How to
Cross Body Hammer Curl thumbnail
2 sets
12 reps
-- rest

Exercise 5

Cable Rope Curl You'll need: Cable Machine How to
Standing Cable Biceps Curl thumbnail
2 sets
20 reps
-- rest
Comments