The biceps are the most common muscle people try to tone and gain lean mass while training at the gym. With nearly thousands of different types of exercises that will give you results, you don’t need to be doing every bicep exercise the gym has to offer. Essentially, they are all doing the same thing after a while, so why waste your precious time?
With those 10-pound dumbbells, stand up straight, bend your knees slightly and do 5 reps of bicep curls with each arm. Set aside the first set of dumbbells and jump right into the next weight without resting. Do 5 reps, and then move onto the next. Once you have curled your max weight, immediately you will begin to reverse down the rack and do 5 more repetitions of each weight till you get back down to your starting weight. For example, if you start at 10 pounds, do 5 reps on each arm. Without resting, you’ll jump to 15 pounds performing 5 reps on each arm, then onto 20 pounds and 5 reps. (25 pounds with 5 reps, 30 pounds with 5 reps, to your max of 40. Then reverse back down to 30 pounds of 5 reps, to 25 pounds with 5 reps all the way back to your starting weight. By the time you finish, your arms are going to be on fire! Then you can finally rest. Grab some water, and give running the rack one more shot. If you succeed in making it all the way up and back down a second time, your arms will be burning (in a good way) and you’ll immediately begin to see your bicep swell. Now that you know how to run the rack, go grab those dumbbells and we’ll see you at the gym.