Here’s a quick and simple way of incorporating several bicep/forearm movements with one set of dumbbells and very little time. The key, however, is to work as hard as you can on each set with good form…..which, by the way are always the key elements.
Using the same weight for all four of these exercises. Pick a resistance that will yield you about 12 reps to muscular failure for the first exercise. Never let go of the dumbbells to rest and perform the following movements one right after the other:
Reverse Curl 1×12
Hammer Curl 1x?
Bicep Curl 1x?
Zottman Curl 1x?
The whole set will last about 2-2:30 and that will be it for biceps and forearms for the workout….trust me, you won’t want to do more.