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Some people say training biceps is “just for show.” We disagree.
Stronger biceps don’t just look great—they improve everyday pulling, lifting, and carrying, and help you perform better in rows, pull-ups, and all back work.
Use the routine below with Bullworker gear for best results (Steel Bow, Bow Classic, Iso-Gym, Iso-Bow). No Bullworker yet? We’ve included simple swaps so you can still get after it.
💡 Why Train Biceps (Beyond the Mirror)
Life quality: Regular strength work supports healthier blood flow, a more efficient metabolism, and better heart health—translating to more energy and a higher quality of life.
Reduced injury risk: Stronger biceps help stabilize the elbow (when balanced with triceps training), which can reduce strain and help prevent common elbow/shoulder tendon irritation.
Improve your big lifts: Biceps are often the weak link in pull-ups and rowing. Build them up and you’ll unlock more back reps, a stronger “V,” and better daily pulling power.
Yes, toned arms look good: Defined arms boost confidence. If you already train, changing the stimulus (tempo, tools, angles) creates muscle confusion and renewed progress.
⚡ How This Workout Works
You’ll combine isometric holds (60–80% effort for 7 seconds) with controlled reps. This pairing recruits more fibers, strengthens tendons, and builds visible shape—fast—while being joint-friendly.
Programming options
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Quick hit (≈5–7 min): Do 1 round of each move.
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Muscle build (≈10–12 min): Do 2 rounds.
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Max growth/endurance (≈15–18 min): Do 3 rounds.
Tempo & form
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Exhale as you contract, inhale as you reset.
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Move through a full pain-free range with smooth control.
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Keep shoulders down and back; elbows are the hinge.
🔥 The Killer Biceps Workout
1) Bullworker Biceps Curl
Tool: Bullworker Bow (vertical)
How: Hands on handles. Bend only at the elbows to compress.
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Hold: 60–80% effort × 7 seconds
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Then: 10 smooth reps (use Iso-Motion—keep tension through the full range)
Repeat both arms.
No Bullworker? Use a gallon water jug.
2) Iso-Gym Bodyweight Curl
Tool: Iso-Gym
How: Palms up on handles, arms straight, lean back. Curl by bending only the elbows.
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Reps: 15 or to near-failure
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Progression: Step feet closer to the anchor and lean back more for higher resistance.
No Iso-Gym? Use a sturdy table or curl a towel looped over a pole while leaning back.
3) Hammer Biceps Curl
Tool: Steel Bow or Bow Classic (vertical)
How: Top hand on the upper handle, lower hand grips the tube just above the bottom handle. Bend at the elbow to compress (neutral “hammer” wrist).
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Hold: 60–80% effort × 7 seconds
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Then: 10 controlled reps (Iso-Motion)
Repeat both arms.
No Bullworker? Use a gallon jug with a neutral-grip hammer curl.
4) Iso-Gym Self-Resisted Curl
Tool: Iso-Gym
How: Stand athletic (soft knees). One arm curls, the other resists by pulling the opposite strap—create constant tension.
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Reps: 10 per side (or to burn-out)
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Coaching: Only elbows move; no shoulder sway.
No Iso-Gym? Do towel curls: curl with one hand while the other hand pulls down on the towel for resistance.
5) Iso-Bow Curl (Triple-Angle Burnout)
Tool: Iso-Bow
How: Top grip underhand (palm up), bottom grip vertical or overhand.
Perform 3 isometric holds per arm:
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Slight elbow bend (lengthened) – 7s
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90° bend (mid-range) – 7s
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Fully contracted (shortened) – 7s
Then finish with 10 Iso-Motion reps keeping constant tension.
No Iso-Bow? Towel curl holds at three angles, then 10 slow curls.
✅ Form Cues & Scaling
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Elbows stay glued near your sides; avoid swinging.
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Wrists neutral (don’t over-extend).
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If a joint feels “sharp,” reduce range/resistance.
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Travel setup: Steel Bow + Iso-Bow fit in a backpack for an anywhere pump.
📅 How to Use This Workout
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2–3×/week with a triceps or full-upper-body day for balance.
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Pair with rows/pull-ups for a back + biceps session.
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Progress by: heavier spring/band, slower eccentric (3–4s down), or extra round.
🏁 The Takeaway
This Killer Biceps Workout in Minutes builds biceps that perform—not just pose. Expect stronger pulls, better elbow resilience, and arms that look the part.
Stick with it, track your reps/holds, and enjoy the compounding results.
More Killer Workouts
Bullworker does not provide medical advice. Always consult your physician before beginning any exercise program.
