Pop-up Your Biceps With These Killer Steps

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Andy Speer, the creator of The Anarchy Abs Workout from Men's Health, adds a little something to the conventional curl to cap off your workout.

Instead of just doing standing curls, Speer has you kneeling on one knee.

This position engages your core and even your glutes as you use them to maintain your balance and counter the weight of the dumbbell.

So not only will you get an awesome arm pump, but you'll get in some extra credit for your abs, too.

Directions: Perform the exercises below in the order listed for 30 seconds each.

1. Dumbbell half-kneeling rotational curl, right

2. Dumbbell half-kneeling rotational curl, left

That's 1 round. Repeat for 5 to 10 rounds.