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The Best 10-minute Biceps Workout for Bigger Arms

Use every minute you can to maximize your muscle growth.

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  • 10 min.

  • 5

  • Yes

Man Doing Preacher Curls
MRBIG_PHOTOGRAPHY / Getty
Man Doing Preacher Curls
MRBIG_PHOTOGRAPHY / Getty

This workout will supply a good arm pump, which can make you feel more confident walking into any room, whether it’s a job interview or a Tinder date. Plus, an extra 10 sets of biceps work a week can make a serious difference when it comes to long-term growth. 

Redmann Wright, I.S.S.A., N.C.S.F., is an army veteran, personal trainer, and men’s physique competitor in Killeen, TX.

Routine

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Biceps Blaster

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Preacher Curl

Equipment
EZ-Bar
Sets
2
Reps
12
Rest
--
Exercise 2 of 5

Zottman Curl

Equipment
Dumbbells
Sets
2
Reps
20
Rest
--
Exercise 5 of 5

Cable Rope Curl

Equipment
Cable Machine
Sets
2
Reps
20
Rest
--
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