5 Minute Bicep Workout
We are all eager to build, shape and define our biceps. In that eagerness, many people overtrain their upper arms. The result is that their biceps refuse to grow, the reality is that when it comes to a muscle like the biceps, less is actually more. That’s because your biceps are involved in the training of other body parts, such as the back. In this article, we provide you with a bicep blasting workout that takes just 5 minutes!
The Exercises
Barbell Curl
The barbell curl is the most popular - and the most abused - bicep exercise on the planet. Most often, people put too much weight on the bar. This results in terrible form which sees them swinging the body as they use momentum to bring the weight up. Do not make that mistake. Leave your ego at the door and use a weight that will allow you to use proper form while also maximally stimulating your biceps.
How to Curl
Take hold of a straight barbell. The weight on the bar should allow you to meet your target rep range without cheating. The last 2-3 reps should be difficult but achievable. Keeping your elbows at your sides, contract your biceps to bring the bar up to your shoulders. In the peak contract position consciously squeeze the biceps. Be sure to bring the bar all the way up and then all the way down on the lowering (eccentric) part of the rep.
Hammer Curls
Hammer curls can be done with a pair of dumbbells. You hold them just as you would a hammer, with the palms facing in toward each other. Curl the dumbbells alternately, being sure to keep your elbows in at the sides. This is a great exercise to work the long head of your biceps.
The Workout
This short and sharp workout will involve performing supersets, with no rest between movements. You will be doing 3 supersets of Barbell Curls and Hammer Curls. On the first superset, use a weight that will allow you to perform 15 reps on each movement with proper form. Go straight from barbell curls to hammer curls with no rest. Allow yourself exactly 30 seconds of rest between supersets. Drop the weight on both exercises by one third and perform 10 reps on each exercise.
Again allow yourself just 30 seconds rest between supersets two and three. Drop the weight by another third and ground out six on form reps on each movement.
By the end of this workout, your upper arms will be on fire. Give them 5 days rest before hitting them again so that have sufficient time to recuperate and grow.
Key Point Summary
Barbell curls are an effective mass builder and peak shaper
Keep your form strict and don’t go too heavy
Elbows at the side at all times
Full range of movement with strong flexion at the top
Don’t over complicate your bicep training
Use Hammer curls for mid bicep mass
Rest just 30 seconds between sets
Drop the weight by ⅓ each set
