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

Bicep Curl Workouts will help you to build bigger and stronger arms.

But while these lifts are often associated with vanity, they do serve functional purposes and can be a part of a balanced strength training program. Not to mention, they can also be a lot of fun; getting a nice pump from doing a set of bicep curls is an undeniably great feeling, and you don’t need to apologize for that.

While these exercises shouldn’t be criticized for being pointless, they should be criticized for often being done poorly. Just because they’re not as “serious” as stuff like the deadlift and squat, doesn’t mean you shouldn’t learn how to perform them with good technique and form to maximize their benefits.

WHY SHOULD YOU DO BICEP CURLS?

Strengthens a functional movement you do multiple times a day. The bicep muscle is what allows you to bend your arm at your elbow and rotate your forearm. Think about all the movements you do that require that motion — pulling the lawnmower starter, hammering, unscrewing a stuck jar lid, picking up heavy stuff.

Curls strengthen your biceps, which makes these movements easier.

Rehabs tendonitis. Bicep tendonitis is a common ailment for people who are serious about weightlifting. I’ve battled it a few times during my five-year lifting career. Matt likes to program high rep bicep curls whenever I’m struggling with tendonitis as part of my rehab. The idea is that the high reps pump in hefty amounts of fresh blood to the tendons (which carry nutrients to the injured area). This is super important for tendons because there is very little blood flow to them anyway, so every little bit helps.

Strengthens the bicep, which indirectly contributes to the main barbell lifts. While the biceps aren’t directly used in lifts like the shoulder press or the bench press, they do stabilize the elbow and shoulder joint while you perform these lifts. Strengthening your biceps can thus indirectly improve your bench and shoulder press.

Bicep curl arm workoutsSource: CrossFit Inc

They’re fun. I enjoy doing bicep curls, so I do them. Never downplay the fun factor when it comes to exercise.

BICEP CURL TECHNIQUE

16 Fun Bicep Curl Workouts

1. BAD KARMA

For Time

  • 50-40-30-20-10 reps of Barbell Curls (45/35 lb)
  • 10-20-30-40-50 reps of Kettlebell Swings (1.5/1 pood)

With a running clock, as fast as possible, complete 50 Barbell Curls and 10 Kettlebell Swings. Then 40 Barbell Curls and 20 Kettlebell Swings. Alternate movements in this manner until the round of 10 Barbell Curls and 50 Kettlebell Swings.

Score is the time on the clock when the last Kettlebell Swing is completed.

CrossFit Games 2019 Sara SigmundsdóttirSource: BOXROX

2. GETTING BIGGER WITH TEMPO TRAINING

10 Rounds

  • 3 Tempo* Ring Dips
  • 3 Tempo* Front Squats
  • 3 Tempo* Curls

Immediately into:

  • 6 Ring Dips
  • 6 Front Squats
  • 6 Curls

Rest 1 minute

*3 seconds concentric, 3 seconds eccentric

With a running clock, perform the prescribed work, focusing on the quality of each movement. Concentric movement is when the muscle shortens while producing force (contracting the muscle). This happens when you are raising the weight during a biceps curl. Eccentric movement is when the muscle lengthens while producing force. For example, when you’re lowering the weight back down during a biceps curl.

There is no score for this workout. Just focus on the quality of each movement.

Tips and Strategy

For beginners of tempo training, use a lighter weight where there’s a little strain and can manage to perform the movements properly. For athletes who are familiar with tempo training, pick a weight where you can perform the prescribed movements unbroken and maintain quality.

3. CINDY BRO STYLE

AMRAP in 15 minutes

  • 5 Pendlay Rows (95/65 lb)
  • 10 Strict Curls (65/45 lb)
  • 15 Push-Ups

On a 15-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

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

Movement Standard

Pendlay Row: This is a variation of the Bent Over Row. Instead of using a hip-width grip, hold the Barbell using a Snatch grip.

4. WIPEOUT

AMRAP in 20 minutes

  • 6 Thrusters (135/95 lb)
  • 8 Power Curls (135/95 lb)
  • 10 Back Lunges (135/95 lb)
  • 12 calorie Assault Air Bike

For the power curls, use a barbell. Athlete may use the hips for power to drive the barbell up

5. ASGARD STRENGTH

AMRAP in 19 minutes
From 0:00-8:00, EMOM of:
2 Asgard Complexes (2×20/16 kg)*
Rest 3 minutes
From 11:00-19:00, AMRAP of:
Asgard Complexes (2×20/16 kg)*
*1 Asgard Kettlebell Complex consists of: 1 Dead Curl, 1 Strict Press, 1 Bent Over Row, 1 Left Renegade Row, 1 Right Renegade Row, and 1 Deadlift

Asgard Complex Demo

Every minute on the minute perform two repetitions of the Asgard strength complex and rest for the remainder of the minute, start again on the next minute, and so on. Three minutes rest, then perform the Asgard strength complex for as many reps as possible.

Scoring

Every two reps of the complex competed within the minute for task 1 counts as 1 point add the total of complex reps from task 2.

Scaling

For Beginners, work with one kettlebell. Replace the renegade rows with a row and scale the weight to 12/8 kg.

6. ARM KILLER

2 Rounds for Reps in 40 minutes
Tabata Curls (2×5/2.5 lb)
Tabata Strict Presses (2×5/2.5 lb)
Tabata Bent Over Rows (2×5/2.5 lb)
Tabata Side Lateral Raises (2×5/2.5 lb)
Tabata Front Lateral Raises (2×5/2.5 lb)
During rest, hold the weight in a static position.
With 10 Tabata cycles, perform the prescribed movements in the order written. Tabata is 20-second work and 10-second rest. During the work, perform as many repetitions as possible of the movement, and during rest, hold the weight in a static position.

Score is the total number of repetitions completed before the 40-minute clock stops.

7. ASSAULT BATTLE BOX

AMRAP in 24 minutes
4 Front Squats (135/95 lb)
8 Power Curls (135/05 lb)
12 Push Presses (135/95 lb)
16 Box Jumps (24/20 in)
24 calorie Assault Air Bike
For the power curls, use a barbell. Athlete may use the hips for power to drive the barbell up.

8. ASSAULT FLEX

5 Rounds for Time
5 Sumo Deadlift High-Pulls (135/75 lb)
10 Power Curls (135/75 lb)
15 Ground Presses (135/75 lb)
20 calorie Assault Air Bike
25 AbMat Sit-Ups
For the power curls, use a barbell. Athlete may use the hips for power to drive the barbell up.

9. 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 for this bicep curl arm workout. 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.

Scaling

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

10. ASSAULT 5 STAR POWER

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. 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. 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.

13. BIGDOG STRENGTH AT HOME 2

A. 5´FOR QUALITY:
5 sec Hollow, 4 Single Leg V Ups, 3 V Ups
20 sec Superman Hold
B: 8´AMRAP:
2 Burpees*
8 GTOH
16 Double Unders
*+1 every round
C. 16´EMOM: (any object is wellcome)
M1: Bicep Curls
M2: Bench Dips
M3: Rows
M4: Shoulder Press
This is the second session of workouts at home. Take any heavy object and enjoy it!

14. SHE’S THE SCHMITT

For Time

  • Buy-In: 31 calorie Row

Then,

  • 31 Dumbbell Curls (2×45/25 lb)
  • 31 Sit-Ups
  • 31 Dumbbell Floor Presses (2×45/25 lb)
  • 31 Walking Lunges
  • 31 Dumbbell Deadlifts (2×45/25 lb)
  • 31 Push-Ups
  • 31 Dumbbell Goblet Squats (2×45/25 lb)
  • 31 Double-Unders
  • 4 Burpees at the top of each minute (starting after the row)

Starting after the row buy-in, perform 4 burpees at the top of each minute. If the row is completed in 1:01, do the first four burpees at 2:00. Do the dumbbell curls left/right together (not alternating).

Score is the time on the clock when the last set of double-unders is completed.

15. RAGNORAK

For Total Reps in 38 minutes
In 6 minutes, perform:
Kettlebell Half UKC* + Halo (12/8 kg)
Rest 2 minutes
2 Rounds of The Pace Maker:
30 seconds of Left-Arm Kettlebell Swings (16/12 kg)
30 seconds of Right-Arm Kettlebell Swings (16/12 kg)
30 seconds of Left-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Right-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
Rest 2 minutes
Then, in 8 minutes, perform:
Max Strength Kettlebell Complexes** (2×16/12 kg)
Rest 4 minutes
Finally, in 10 minutes, 3 attempts for Power of:
Max Double Kettlebell Half Snatches (2×16/12 kg)
*1 UKC consists of: 1 Deadlift, 1 Hang Clean, 1 Power Clean, 1 Single-Arm Kettlebell Swing, 1 Snatch, 1 Strict Press
**1 Strength Kettlebell Complex consists of: 1 Curl, 1 Strict Press, 1 Bent Over Row, 1 Push-Up

You have 10 minutes for 3 attempts at max total double kettlebell half snatches. ON your first attempt, don’t go all out as you know that you’ll have 2 more attempts to come.

Half snatches are where the kettlebell is snatched up overhead and then dropped into racking before the next rep.

Scoring

The only task that is scored are the double kettlebell snatches. The reps of all three attempts are added and used as the final total score for this WOD.

Warm-Up
2 minutes of:
Air Squats
Hip Hinges
Alternating Reverse Lunges

Scaling

UKC: Replace the snatch with clean and push press.

The Pace Maker: Replace full snatches with half snatches or clean and push press. Replace overhead reverse lunge with racked reverse lunges

Strength: Replace double bell work with single and repeat the sequence on both sides

Power: Replace double bell work with single and repeat the sequence on both sides

Beginner option for the final task is single kettlebell work with only one switch per attempt.

16. CURL WORKOUT

4 rounds
(with a bumper plate)
12 squats
12 chest press
12 overhead lunges
12 shoulder press
12 step ups
12 bicep curls
12 tricep extensions
12 sit ups

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