7 Best Biceps Workouts for Busy People in 2023


Quick and Effective Hammer Curls: Hammer curls target both biceps and forearms, making them a time-efficient choice.

Resistance Band Bicep Curls: Carry a resistance band in your bag for on-the-go bicep workouts anytime, anywhere.

15-Minute Dumbbell Supersets: Perform alternating sets of bicep exercises for a high-intensity, time-saving workout.

Office Desk Bicep Squeezes: While at work, engage your biceps by simply squeezing a stress ball or a small object.

Push-Up Variations: Push-ups engage your biceps and can be modified to fit even the busiest schedules.

Isometric Bicep Holds: Hold a water bottle or any heavy object at 90 degrees for 30-second intervals.

Plank to Push-Up Transitions: Transitioning from a plank to a push-up position engages your biceps effectively.

Bulgarian Split Squats: Develop balance and hamstring strength with this move.