The moves to build cannonball biceps
Do 3 rounds of this muscle-building circuit. Rest 1 minute between each round. Start with medium-weight dumbbells; aim for 12 reps in the first two rounds, 10 in the last round. Focus on flawless form.
Seated bicep curl
Sit on a bench, hold two dumbbells at arm's length and let them rest by your side. Use your bicep to curl the dumbbells up to your shoulders, then slowly lower them back down to your side and repeat.
Dumbbell floor press
Lie face up on the floor holding two dumbbells at chest height. Press up as if you were on a normal bench until your arms are fully extended. Then slowly lower back to the starting position.
Prone dumbbell spider curl
Lie on an incline bench and hold a dumbbell in each hand, letting them hang underneath your shoulders. Use your biceps to curl the dumbbells towards your shoulders. Slowly return to starting position and repeat.
Get in a press-up position and place your hands together so your index fingers and thumbs form a diamond. Keep your back straight as you lower until your chest almost touches the floor then push back up to the start position.
Test your cannonball strength
You can turn the workout into a fun challenge to gauge your arms' strength. Set a timer for 2 minutes per round. Do 3 rounds of the circuit total, resting 1 minute between each. Track the number of diamond press-up holds you complete in total; that's your score.
<6 Off to a good start
7-12 That's serious strength
>13 Now you've got sleeve-busting biceps!