DAY 18 (Biceps) - 21 Days Quarantine Workout - The Titans Fitness
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If you want big arms, do a biceps curl. If you want even bigger arms, do variations of the biceps curl. Small tweaks—something as simple as changing the wrist position or source of resistance—allow you to target your arms from new angles while emphasizing different muscles within your arms. Over time, that means more strength and more size.

Right now we are all embracing our new training environment… our homes! One challenge we are hearing is; “I don’t have any home gym equipment!”. Well fear not! As well as your own bodyweight, there are plenty of items laying around your home that you can use. 

Simply fill a backpack with books or cans of food, chuck it on, strap it up nice and tight and hit the body weight exercises like squats, lunges and push-ups. You can also use your weighted backpack for bicep curls, shoulder presses, or even kettlebell swings by holding the straps in different positions. If you are heading out for a run or walk then throw the backpack on to get that extra calorie burn!

Today’s Workout

  • Movement – Backpack Biceps Curls
  • Recommended Reps – 15 to 25 per set
  • Number of Sets – 5
  • Rest between sets – 60 Seconds

Body Parts Targeted



  • Grab the both straps of your backpack  (palms facing upwards)
  • Keeping your elbows pinned to your sides, bring the backpack up to your chest
  • Return to the starting position by lowering the backpack back down
  • Repeat

Why it’s effective

  • You should only be moving your forearms during this exercise, keeping your elbows pinned to your sides and your shoulders back is a good way to isolate the muscle