If you happen to be one of those guys who suffers from "skinny arm syndrome," we've got a cure for you: This intense arm circuit. With its fierce combination of classic exercises that'll challenge you to go to failure, your biceps will be bulging through your sleeves in a matter of weeks.

Get going with a round of alternating dumbbell curls to presses, which will get you a solid starting muscle burn. Then move on to a round of hammer curls that'll seriously put the hit on your bicep muscles. The final round is a secret weapon among experienced gym rats: Open-palm dumbbell curls, in which you'll grip the dumbbell using only your fingers, not the palm of your hand—hence "open palm." Open-palm dumbbell curls rob leverage from your forearm muscles, forcing your biceps to pick up the slack—and giving you one hell of a focused workout.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 seconds. Repeat the entire circuit for 5 to 10 rounds.

Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.