A Top Trainer Shares a 10-Minute Biceps Workout That Actually Works

Jeremy Ether, a psychiatrist, fitness trainer, and founder of Bulletwood Science, knows that for most men, going to the gym is the essence of time. Not everyone has two hours a day to lift weights. That’s why he shared a 10-minute bicep exercise that he promises can help reduce exercise time by up to a third, provide smart training, instead of set and rap. Reduce or speed up movement.

It does this by dividing its training into three different ways. You will have one minute between each method, so this will be done in just 10 minutes.

Method 1: Rest brake series

1 Total 20 repetition series; 2 minutes

“It’s just a long series,” Ether says.

For this part of the exercise, you will only do dumbbell curls.

“Start by looking for weights that you can usually rap 6 to 8. You will rap as much as you can while maintaining a good shape,” says Aether.

The key is to keep the elbow close to the side and avoid bending the wrist too much. That way, you can separate your biceps.

“Once your first set of rest is over and you can no longer rap, lose weight, rest for only 20 seconds, and then immediately repeat another set using the same weight as you. Can. ” “Keep repeating this process until you have completed a total of 20 reps,” says Ether.

Biceps Workout

Method 2: Composed

Series 3 Series 8 to 12 repetitions 5 minutes

“Bicep exercises that can be performed back to back without rest, which is possible because it is made that the two heads of bicep have slightly different functions. We need two types, “says Ethier.

For this, you will angle with dumbbells and spider curls. To perform this composite set, start with an adjustable bench up to 30 degrees (usually the third or fourth mark on the bench).

“Choose a weight that you can usually wrap 10 to 12 times in a normal biceps curl and with a dumbbell in hand, lie on your stomach on the bench and your arms are hanging in front of you,” says Aether. ۔ “

Try 8 to 12 repetitions. The goal is good shape, which means you need to close your elbows in this position and then bend the weight without using your shoulders or back. Then, immediately after that, flip the bench to get spider curls using the same weight.

“Keep your arms behind your body. Close your elbows and then lift the weight,” says Ether. “Once again, you will be in good shape and will get your tank on it with as many representatives as possible.”

Repeat for 2 more sets, with one-minute rest between sets.

Method 3: Drop set of drop

Total 5 sets; 1 minute

“This is where you do a lot of sets without resting, but lose weight after each set,” says Ether.

For this, you will be swinging a hammer, which will hit one of the muscles of your arm called the brachialis.

“Once grown, it can help lift the biceps, which creates the illusion of a larger bicep,” says Ether. “You can focus using curls where the hand is in a neutral position, like in a hammer curl.”

To implement this, start by looking for a weight with which you can initially do 15-20 reps. With this weight, perform a series of hammer push-ups until they are in good shape.

“A good way is to keep the elbow closed with minimal rotation,” says Ether. “When you can no longer represent, immediately go to the next dumbbell set and set another until failure.”

Repeat this for a total of 5 sets

Emily Schaefer Emily Schaefer is a former developer of digital websites for men’s health and prevention and is currently a freelance writer specializing in health, weight loss,, and fitness.

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