30 min biceps workout for busy girls

Here's a quick but effective workout you can do for strong biceps:

Single arm cable curl (3 sets of 8-12 reps per arm)

- Facing away from the machine, have your arm extended slightly behind you

- Curl the handle up, leaning forward slightly

- Control the cable on the way back down

Straight bar cable curl (3 sets of 10-15 reps)

- Start with your arms fully extended, stepping away from the machine a bit

- Curl the bar up, keeping the elbows stable

- Extend your arms back down

Incline hammer curl (3 sets of 8-10 reps)

- Incline the bench back 30°

- With your palms facing in, curl the dumbbells up (dumbbells should be vertical, not horizontal to the floor)

- Slowly bring the weights back down

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