Name: Playbook - Amber Higgins - QUICK BICEP BURN
Uploaded: 2022-05-20T18:42:30.930Z
Duration: 20 min
Description: QUICK BICEP BURN

This is a short but powerful bicep workout that packs all of the essential movements into half the time!

Focusing on quick mass building and the bicep brachii, this superset will put you through it

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat until reps are complete on both sides

Alternating hammer curls

-Using the arm blaster adjusted to the right length and dumbbells of appropriate weight 
-Slowly extend both arms keeping arms tight and controlled and chest slightly leaned forward 
-Bring the dumbbells back up towards your shoulders making sure to engage biceps at top of movement

Arm blaster bicep curls

Bicep superset 1

Overhand curls to work both biceps abs forearms, and a plate curl burnout for a brutal finisher!

-Select appropriate weight 
-Hold dumbbells with palms facing down and lean your chest slightly forward 
-Keeping wrists neutral, bring the dumbbells up towards your shoulders and pause 
-Slowly return to start

Overhand dumbell curl

-Select appropriate weight
-Hold plate either by the holes or the flat area for grip strength 
-Lean upper body forwards keeping shoulders back and tight 
-Curl plate up towards chest and pause 
-Return to start

QUICK BICEP BURN

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