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16 Fun Bicep Curl Arm Workouts for All Athletes – Welcome to the Gun Show!

9. Bicep Curl Arm Workouts – POPEYE

3 Rounds Without Breaking
30 Curls (2×25/15 lb)
30 Strict Presses (2×25/15 lb)
30 Lateral Raises (2×25/15 lb)
30 Hammer Curls (2×25/15 lb)
30 Upright Rows (2×25/15 lb)
30 Push Presses (2×25/15 lb)
30 Curls (2×25/15 lb)
1 minute Rest
Increase weight each round. See how heavy you can go. No Time limit once the round has begun.

Once you start the first set of 30, you can’t put the weights down or rest them on any surface. You can stop moving and hold the weights in your hand, but you can not let go of the Dumbbells.

Once you complete a full round, rest for 1 minute, then pick them back up and go again. This time, you have the option to increase the weight.

Start light, don’t burn out. Rest before you burn up too quickly. The hard part will be the grip so play it smart.


Intermediate: Use 20/10 lb dumbbell weights.

Beginner: Use 20/10 lb dumbbell weights. Reduce repetitions to 21 reps.

Strength training Bk GudmundssonSource: Renaissance Periodization


5 Rounds for Time
10 Push Presses (135/95 lb)
10 Power Curls (135/95 lb)
10 Bent-Over Rows (135/95 lb)
10 Ground Presses (135/95 lb)
10 calorie Assault Air Bike
For the power curls, use a barbell. Athlete may use the hips for power to drive the barbell up.

11. Bicep Curl Arm Workouts – FF ALEX GRAHAM

3 Rounds for Total Reps in 15 minutes
1 minute Dumbbell Front Squat + Curl + Strict Press Complexes (2×50/35 lb)
1 minute Resistance Band Row
1 minute Kettlebell Alternating High-Pulls (50/35 lb)
1 minute Medicine Ball Push-Ups
1 minute Bear Crawl with Sandbag Drag (100/75 lb)
On a 15-minute clock, perform 3 rounds of as many repetitions as possible (AMRAP) of the prescribed movements every minute.

Score is the total number of repetitions completed before the 15-minute clock stops.

Movement Standards

Resistance Band Row: Sit on the ground with the legs both extended and feet together. Put one end of the band at the soles of the feet and hold the other end with both hands. Pull the band towards the chest in a Rowing motion.

Medicine Ball Push-Up: On the starting position of the standard Push-Up, place one hand on top of the medicine ball and perform a Push-Up.

Bear Crawl with Sandbag Drag: This is a variation of the standard Bear Crawl wherein you drag a Sandbag while doing the Bear Crawl.

12. Bicep Curl Arm Workouts – EMBRACE THE SUCK

For Time
Part A
AMRAP in 10 minutes of:
3 Burpees
6 Push-Ups (any)
5 Squat Jumps
Rest 3 minutes
Part B
100 Burpees
100 Single-Arm Kettlebell Swings (16/12 kg)
100 Squat Dead Curls (16/12 kg)
65 Snatches (16/12 kg)
Part C
100 Alternating Reverse Lunges and Twists
100 Single-Arm Kettlebell Swings (16/12 kg)
100 Snatches (16/12 kg)
65 Burpees
Time Cap: 83 minutes
The first AMRAP task, you take 3 + 6 + 5 equals one round, i.e. 14 reps. Count your rounds plus any additional reps you do in incomplete rounds. Divide the total by the time you completed the for time tasks. For example, I did 17 rounds in the AMRAP, my time was 59:53. 17 times 14 = 238 / 59,53 = 4. The highest score wins.

Image Sources

  • Bicep curl arm workouts: CrossFit Inc
  • CrossFit Games 2019 Mary women: BOXROX

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