Pump-up your Biceps in Minutes

Close-Grip Chin-up

Grab a chinup bar with an revised grip,  keep your hands about 6 inches apart from each other . Hang on the bar with out any support arms should straight. Pull yourself upwards till the bar is under your chin. Then slowly go to its starting position.

Repetitions :- 10 - 12 reps 

Dumbbell Biceps Curl

Hold Dumbbells in each hand , use a normal grip palms facing upwards. Keep the hand hanging at arm level next to your ribs. Curl the weights up toward your shoulders ,Without any movement your upper arms, then slowly to the starting position .
Repetitions :- 10 - 12 reps

Dumbbell Incline Offset-Grip Curl

Incline bench should be at 60-degree, grab a dumbbell in each hand . Lie down on the bench with the dumbbells at arm's level, palms facing each other. As you curl the weights, rotate your wrists so your palms face you at the top of the move. Reverse to the starting position.

Repetitions :- 10 - 12 reps

 

Towel Inverted Row 

Smith machine or squat rack will be best for this exercise.Lie under which ever suitable, with your legs straight and the bar should few inches higher than arm's level. Hang two small towels over the bar, spaced shoulder-width. Grab each towel . Keeping your body straight, pull yourself toward the bar. Pause, then slowly lower yourself to the starting position .

Repetitions :- 8 - 10 reps

Single-Arm Cross Curl
Stand between the weight stacks of a cable crossover station and grab a high-pulley handle in each hand, with your palms up. But keep your elbows a bit bent. Without moving your left arm, curl your right hand toward your head. Flex your biceps. Then slowly allow your arm to straighten. Repeat the move with your other arm.

Repetitions :- 8 - 10 reps on each arm .