Kinesiologist, fitness trainer, and founder of Built with Science Jeremy Ethier knows that time is of the essence for most men when they hit the gym. Not everyone has two hours a day to pump weights. Because of this, he shared a 10-minute biceps workout that he promises can help cut your exercise time by a third – by training you smarter instead of just cutting down sets and repetitions or rushing your movements .
He does this by breaking your training down into three different methods. You will pause a minute between each method so that you will be done in just 10 minutes.
Method 1: rest-pause set
1 set with a total of 20 repetitions; 2 minutes
“That’s just a long sentence,” says Ethier.
For this part of the workout, you simply do dumbbell curls.
“Start by finding a weight that you can typically do 6 to 8 reps with. You will do as many reps as possible while maintaining good shape,” says Ethier.
The key is to make sure you keep your elbow at your side and avoid excessively curving your wrist at the top. This is a great way to isolate the biceps.
Men health
“Once you’ve finished your first set of rest and can’t do any more reps, drop the weights, rest for just 20 seconds, and then immediately do another set of the same weight for as many reps as possible.” says Ethier. “Repeat this process until you have completed a total of 20 repetitions.”
Method 2: compound sentence
3 sets of 8 to 12 repetitions; 5 minutes
“This requires two types of biceps exercises that can be done back-to-back without a break, which is possible because the biceps is made up of two heads that have slightly different functions,” says Ethier.
In this case, you will be doing inclined dumbbell curls and spider curls. To do this composite set, first set an adjustable bench up to 30 degrees (generally the third or fourth notch on the bench).
“Pick a weight that you can typically do 10 to 12 reps on a regular biceps curl and lie on the bench with dumbbells in hand, arms hanging in front of you,” says Ethier.
Try to do 8 to 12 reps. The focus is on good shape, which means you should keep your elbows in this position and then roll the weight up without using your shoulders or back. Then immediately afterwards turn over on the bench for spider curls with the same weights.
“Position your arms behind your body. Close your elbows and then roll the weight up,” says Ethier. “Once again, you will empty the tank by doing as many reps as possible while keeping in good shape.”
Repeat for 2 more sets, with a minute rest between sets.
Method 3: drop set
5 sets of drops in total; 1 minute
“Here you do a series of sets without a break, but lose weight after each set,” says Ethier.
In this case, you’re doing hammer curls that target an arm muscle called the brachialis.
“When he’s fully grown, it can help push the biceps up and create the illusion of bigger biceps,” says Ethier. “It can be targeted using curls with the hand in a neutral position, such as a hammer curl.”
To do this, you should first find a weight that you can initially do between 15 and 20 reps. With this weight, perform a set of hammer curls with good shape to the point of failure.
“A good form is to keep your elbow in place with minimal swing,” says Ethier. “If you can’t do any more repetitions, immediately go to the next lower set of dumbbells and do another set to failure.”
Repeat for a total of 5 sets.
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source https://www.bisayanews.com/2021/09/03/jeremy-ethiers-10-minute-dumbbell-biceps-workout-for-big-arms/
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