Can you build stronger biceps in under 20 minutes? These workouts say yes.

If time’s short but the goal is visible results, biceps training doesn’t need to be long-winded to be effective. The truth is, with smart form and focused intention, you can make meaningful progress in under 20 minutes.

The key is targeting the muscle with precision: flexion, control, and enough tension to make every rep count. Whether you’re training at home or in the gym, these five movements are more than enough to build strength and shape.

1. Hammer curls hit both the biceps and the brachialis, giving your arms more overall size and depth.

2. Concentration curls isolate the biceps with strict form, making every lift work harder.

3. Chin-ups are bodyweight gold. They are tough, efficient, and brilliant for biceps and back.

4. Incline curls stretch the long head for better peak engagement and stronger flexion.

5. EZ bar curls allow for more controlled loading with reduced wrist strain, ideal for clean, consistent volume.

Done with intention and good form, this set takes less than 20 minutes but delivers more than enough stimulus to grow stronger arms.

Consistency matters more than complexity, so keep it simple, lift well, and let the results do the talking.