When you think “biceps workout” you might immediately think of dumbbell racks, curls, clunky machines, and pull-up bars. If you’re trying to get a little bicep pump done outside the gym or sans large machines, that might leave you starved for ideas.
Good news: Tara Nicolas, a NASM personal trainer and instructor at Fhitting Room (a high-intensity training studio in NYC), designed a biceps workout that uses equipment that’s easy to keep at home or pile into a corner at the gym. Even better? It doesn’t just work your biceps; this circuit includes tons of compound exercises, meaning they work multiple muscle groups in your body, instead of just that small section of your arm. Not to mention, this biceps workout calls your core into action, too. (Yep, get ready for some planks.)
“I built this workout around power, stabilization, and strength,” says Nicholas. “I love starting workouts with core work because no matter your level of conditioning, an activated core will help keep you safe. From there, you’ll do slow, controlled movements, then band work (which provides increased time under tension), and lastly, dynamic and explosive movements by introducing med ball exercises.”
This biceps workout includes a full-body warm-up and cool-down (so your entire body will be ready for movement) and then uses a hybrid of Tabata and supersets to do a lot of work in a small amount of time. Translation: You’ll alternate two different exercises for a specific amount of time and number of sets, then move on to the next set or round.
How it works: Start with the warm-up, doing 30 seconds of each exercise. Then move onto the Tabata intervals. Do each move for the indicated amount of time for work and rest, then do the other move in the superset. Continue alternating the two moves in each pair until you’ve completed the indicated number of sets. Then move onto the next superset. Finish with the cool-down, doing each move for 30 seconds.