The biceps curl will give your guns some one-on-one time in this five-minute arm workout. The exercise puts the muscle group through the ringer, though it also works your anterior deltoids and wrist rotators, research in the journal Sports shows.
- Stand tall with your feet hip-width apart, a soft bend in your knees, and a dumbbell in each hand in front of your thighs. (You can also perform this move with a long-loop resistance band; step your feet over the center of the band and hold a handle in each hand, then proceed with the following steps.) Your palms are facing away from you. Engage your core by bracing as if someone is about to punch you in the stomach. This is the starting position.
- On an exhale, bend at the elbows to curl the dumbbells up to your shoulders. Avoid swaying your lower body to create momentum and assist with the curl.
- On an inhale, slowly lower the dumbbells back to the starting position. That's one rep.
Do 8 reps in Round 1. Each round after, take away 2 reps.
