Do you want to have biceps that are strong and tight? The biceps exert force in daily life when lifting heavy objects, performing pull-ups or any other movement that requires bending the arms. Today, I’ll show you a 10-minute biceps workout designed by the American Council on Exercise to help you reach your goals.
The biceps is the main muscle on the front of your upper arm. It is responsible for bending your elbow. Strong biceps will not only make you stronger, but they can also enhance your arm line. Biceps are needed for lifting heavy objects or performing various exercises in fitness.
You may be wondering what effect a 10-minute workout can have. It is enough to exercise your biceps. The simple movements are effective, but they are not difficult. This exercise can be done anywhere and anytime with just a dumbbell and a yoga mat.
Action 1 : Incline pull-ups (10-15 reps)
Hold the barbell in a narrow reverse grasp with both hands. Your body should be at a 45 degree angle, and your feet should be on the ground. Bend your elbows and pull your chest towards the barbell to work your biceps.
Action 2: Barbell Curls (10-15 reps)
Hold the barbell in both hands with palms facing forward. Feet should be shoulder-width apart and knees slightly bent. Keep your elbows close and bend your elbows to pull the barbell towards your shoulders.
Action 3 : Alternating dumbbell curls (10-15 reps)
Hold dumbbells in each hand with palms facing outwards, feet shoulder width apart. Bend your elbows sequentially, pull the dumbbells towards your shoulders, then turn your palms out in front of your shoulders.
Action 4: Flat Hammer Curls (10-15 reps)
Holding a dumbbell each in your hand, assume a plank. Keep your body steady and alternate hammer curls, keeping your elbows under your shoulders.
Action 5 : Reverse the Curls (10-15 Times)
Hold dumbbells in each hand with palms facing the back and feet shoulder width apart. Bend your elbows and pull the dumbbells towards your shoulders. Slowly lower them.
We always use “notime” as an excuse for not exercising in our fast-paced world. Fitness does not require a long-term commitment. Studies have shown short-term, high-intensity exercise can also produce significant results. This 10-minute biceps exercise does not require any complicated equipment and you can do it anywhere and anytime. You can complete this exercise anywhere, whether at home, the office or on vacation.
