Speed Bicep Curls

Turn a classic into a speed move.  This one is great if you don't have heavy hand weights at home.  Added the speed will work it just as good as a large weight!  

Grab some water bottles or something with weight (up to 10 lbs.).  Place one in each hand.  Stand tall with back straight and knees slightly bent (to help protect the back).  Curl up one arm and rotate as fast as you can.  Keep your elbows tight to your sides and do not swing your back.  Make sure your biceps are doing all the work.

​SPEED!