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10 Minute Bicep Burner!

Bust Your Biceps: A Lightning-Fast Workout for Sleeve-Busting Arms!

Let's burn off that Thanksgiving pie with a quick 10-minute bicep workout you can do at your desk, at home or while watching TV!

All you need is a set of dumbbells. If you don’t have a set of dumbbells, grab 2 gallons of water and use those.

Set a timer and let’s go!

Repeat this 3x for a 10 minute Bicep Burn!

- 45 seconds regular curls

- 15 second break

- 45 seconds wide curls

- 15 second break

- 45 second hammer curls

- 35 second break


How to properly do the curls:

- Regular Curls: Hold a dumbbell with your palm facing upward. Slowly curl the weight up by bending your elbow, keeping your elbow close to your body. Then slowly lower the weight to the starting position.

- Wide Curls: Externally rotate your shoulders so that your elbows are tucked into your sides. Curl the dumbbells toward your shoulders until your forearms and biceps make firm contact. Pause at the top of the rep for a second and squeeze your biceps. Lower the weight under control until your elbows reach full extension.

- Hammer Curls: Hammer curls are really just a variation of standard bicep curls where your palms point towards each other instead of facing upwards.

Comment below if you try this out!

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