10-Minute-Bicep-Workout
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10 Minute Bicep Workout

By Roger Miguel | Monday Monday Staff -    2017-12-15

Here’s a quick bicep workout for those of you who are in a hurry. It is just two exercises that were specifically picked in order to target both heads of the biceps to get the best workout in the shortest amount of time possible.

The first exercise is a dumbbell drag curl which is good for hitting the outer/long head of the bicep, and all you do is drag your elbows back while curling the weight up along your body.

The second exercise is a bent over dumbbell curl which is good for hitting the inner/short head of your bicep, and all you do is bend over slightly, allowing your elbow to hang in front of your body and curling up.

You will do these two exercises back to back starting as heavy as you can manage and go till failure. Once at failure, you will drop 5 pounds and do the same exercises in the same order until failure. You will do this all the way down to the lightest dumbbells your gym carries and you will walk away with a sick pump in less than 10 minutes.

Let me know what you think!

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