24-Rep Biceps Quickie

There’s only 24 reps in this biceps workout to have you feelin’ the burn, and you’re DONE! Unless you go for a second round, that is. You know I’m gonna push you to get in a second round, right? hehehehe

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WORKOUT BREAKDOWN (2 rounds)

Choose a medium weight for this workout — not too light, not too heavy.

8 reps slow & controlled full biceps curls8 reps bicep pulses in the mid-range of the curl movement8 reps slow & controlled full biceps curls20-30 second rest (adjust the weight of the dumbbells, if necessary)Repeat the entire sequence one more time.

INSTRUCTIONS, PROPER FORM & MODIFICATIONS

Keep elbows at your side throughout the entire movement. Don’t allow your elbows to jet forward or swing backwards.Keep your wrists firm and strong to support the weight. No bending the wrists. Don’t allow momentum to help you move the weights. Focus on strength of movement coming from your biceps. Also, do not lean back to help you curl the weight up.Remember to breathe. Don’t hold your breath!If you aren’t feeling the burn by the time you get to the mid-range pulses, the weight is probably too light.If you are having extreme difficulty completing the mid-range pulses, the weight is probably too heavy.Adjust your weight at any time during the exercises.Alternatively, instead of dumbbells, you can opt to use a barbell, heavy cans, or a small child. Make it work!

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