The biceps pump is only part of the road to major biceps muscle. If you really want big arms that stand out, you also need to train your brachialis, a sometimes-forgotten muscle that lies between biceps and triceps. And you want to build some forearm depth, too.
And you can do all of that at once if you’re smart about things, says Men’s Health fitness director Ebenezer Samuel, C.S.C.S. It’s exactly what you’ll do in just 7 minutes in this all-out biceps blast from Samuel. “Yes, it’s great to spend serious time growing your biceps,” says Samuel, “and lengthier training sessions can be terrific. But if you need a quick one, this is one of my go-tos.”
Samuel’s 7-Minute Biceps Blast relies on two key ideas to pack serious work into a tight period of time, using just a set of dumbbells. The moves are basic: You’ll pair standard biceps curls and hammer curls, and also work through a hammer curl iso hold. The combination of moves will take your arms to the limit every single set. “We’re starting with a more demanding move in the biceps curl,” says Samuel, “then transitioning to a slightly easier move in the hammer curl, then finishing with an isometric to wrap things up. The blend of work is a lot, but it’s set up in such a way that you can push through it — even though it’s far from easy.”
All you need to do it are a pair of dumbbells.
- Stand holding two dumbbells at your sides, core and glutes tight. Do 8 to 10 reps per side of alternating biceps curls.
- Immediately transition to hammer curls. Do 8 to 10 reps.
- Do a 5 to 10-second hammer curl iso hold, keeping forearms parallel to the ground.
- Rest 1 minute. Do 3 sets.
The 7-Minute Biceps Blast has multiple fits in your programming. You can use it as a standalone biceps workout, or do this, then throw in some close-grip pushups or pressdowns for an ultra-quick full arm day. You can also do it after a series of back movements for a nasty pull day workout. “It’ll give you a solid pump in a tight period of time,” says Samuel.
Hard to beat that.
For more tips and routines from Samuel, check out our full slate of Eb and Swole workouts. If you want to try an even more dedicated routine, consider Eb’s New Rules of Muscle program.
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