The Bicep Workout You Can Do in 2 Minutes

Of all the muscles we like to push, pull, stretch and strengthen, there is none more beneficial and important than the biceps. We use them in almost every sport — from tennis to basketball, football to baseball. Plus, they look good when they’re properly proportioned and strong, we can’t forget that.

So if you run short on time most days, and a full body workout just isn’t feasible, finding a quick 2 minutes to run through this drill for better biceps might be just for you. Bear in mind however, that this does require dumbbells, so it’s not going to be something you can do anywhere, but the effectiveness and little amount of time used surely make up for that.

The article was written by?Levi Harrison, an?orthopedic surgeon and fitness expert, who runs through the basics of how your biceps work, before going on to explain the exercise:

I have designed this program to be effective and safe so you can get a quick workout done within two minutes and still see muscle-building results. This program is extremely intense and you will earn the benefit of powerful arms to improve your athletic prowess.

Use a dumbbell in each hand and do one set of biceps curls for 5 repetitions, then follow this immediately with a set of 4 repetitions, then a set of 3 repetitions. Repeat this until you reach zero. Then use the straight short bar to do a set of only 5 repetitions. Then go back to the ascending model until you reach zero.

Pop over to the full article to see the video and to read the full description, then get a pair of dumbbells, and start stretching and strengthening those biceps.