Powerful 4-Minutes Tabata Bicep Workout: Get Bigger Arms

What is happening, FitGAG readers? We are going to do a Tabata biceps workout today. Tabata, a high-intensity interval training, will help you burn calories faster and build muscle.

Many people believe that weights are necessary to strengthen your biceps. This is false! This workout is easy if you have an open area and body weight. Let’s make these gains together from the comfort of our own homes!

Total Length: 4 Minutes

Intensity: High

Equipment: No Equipment required

Experience Level

Beginner

Perform the following video workout four times, and then rest for two minutes and fifteen seconds between each.

Intermediate

Perform the following video workout five times. Then, take a break for one minute and thirty seconds between each.

Advanced

Perform the following video workout five times and rest for 45 seconds between each.

4-Minutes Tabata Bicep Workout

Find a spot in an open area to start. Each of the following exercises should be performed for 20 seconds at high intensity. After 10 seconds, take a break and then move on to the next exercise.

You should complete the exercises in a circular format. You’ll complete the circuit in a round format.

You will need to do two rounds of each of the four exercises. If you feel like taking a break, get one! You can do more reps or take fewer breaks each time you complete this circuit.

#1 Alternating Angled Outer Leg Curl

Setup

• Lay on your back, with your legs bent in an elevated position.
• Lift your shoulders off the ground, and then grab your back with your palms facing you.

Instructions

1. Bend your elbows outwards and contract your right bicep to pull your right leg towards your chest.
2. Press your biceps into a difficult position and return to the original position.
3. Continue the motion on your left side and continue to alternate. *Note To add resistance, resist pulling with your legs.

#2 Grabbing Reverse Curl

Setup

• Lay on your back, with your legs bent in an elevated position.
• Place your feet together, and grasp the outside of your pants/shorts with your palms facing you.

Instructions

1. Use your legs to resist, contract your biceps and bring your legs in front of you.
2. Press your biceps into a difficult position and return to the original position.
3. Repeat!

#3 Close Leg Curl

Setup

• Lay on your back, with your legs bent in an elevated position.
• Lift your shoulders and bring your feet together.
• Place your palms in front of you and grab your back.

Instructions

1. Use your legs to resist, contract your biceps and bring your legs in front of you.
2. Press your biceps into a difficult position and return to the original position.
3. Repeat!

#4 Alternating Upright Leg Curl

Setup

• In a short position, place your legs out in front of yourself.
• Bend your knees slightly, and hold your back with your palms towards you.

Instructions

1. Pull your right leg towards yourself by contracting your right bicep.
2. Press your biceps hard and return to the original position.
3. Continue the motion on your left side and continue to alternate. *Note To add resistance, resist pulling with your legs.