Pump up your arms with this speedy biceps burner

If you need a good arm day workout but youre low on time, youre going to love this burner of a circuit from

"There's no programmed rest between sets, but there's a lot of organic rest built in," Samuel says.

"When one arm is working, the other one is getting time to recover and voice versa. You wind up with a 1:1 work/rest ratio that lets you work your guns hard."

You'll put a new spin on curls, the all-time classic biceps blaster, and sprinkle in some isolation work as well. You'll need a straight barbell, dumbbells, and an incline bench, so this three-move workout is best for the gym.

The Speed Biceps Burner

Kneeling curl-bar iso hold

20 seconds, alternating arms

Assume a kneeling position, keeping your torso strong and your spine straight.
Hold a straight barbell in one arm, with your elbow at a 90-degree elbow.
Squeeze your bicep to keep the bar parallel to the ground, maintaining the position for 20 seconds.

Kneeling dumbbell curls

10 to 12 reps, each arm

Assume a kneeling position, keeping your torso strong and your spine straight.
Hold a dumbbell in one hand.
Curl the dumbbell by squeezing your bicep, then control the weight back down.

Hammer spider curls

8 to 10 reps, each arm

Sit forward on an incline bench. with your chest resting on its support.
Hold a dumbbell in one hand with an overhand (pronated) grip, stabilizing yourself with your core and legs.
Squeeze you bicep to curl the dumbbell up to your chest, then control the weight back down

While the first exercise might not feel as dynamic as the curls, you're laying important groundwork for the second two moves.

"Too often, people wait until too late to start supinating during the curl, so they only catch one half of the function of the biceps in a curl," says Samuel. "The biceps is responsible for elbow flexion AND for rotation of the forearm. You want that rotation to be occurring by the time your forearm is parallel with the ground. The iso hold forces you to practice that."

Add the circuit to your next arm day for a super-fast bicep finisher. Perform the circuit 4 times in total, with no time off between exercises and 2 minutes of rest between sets.