Bigger Biceps in Minutes

The Superfast Circuit

Working your biceps with a variety of exercises and repetition ranges is an effective way to stimulate maximum growth. This routine does just that, and requires only 8 minutes, twice a week.

By Mike Mejia, M.S., C.S.C.S.

Towel-Grip Inverted Row

Find your hand positions for an inverted row by grabbing the bar with an overhand, shoulder-width grip. Then drape a towel over each of those spots on the bar. Grab the ends of each towel so that your palms are facing each other.
Pull your chest as high as you can.

This Move Works:

Biceps

Step 1
Step 2

Variations on this Exercise

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	Personal Trainer for Men This program does triple duty—building muscle, burning fat, and saving you time. The plan is built on complex movements that use more muscle with every rep, so you build more lean tissue in fewer sets.

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The Superfast Circuit

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