The independence celebrations are in full swing today, so for your workout, I encourage alternating seated bicep curls.
If you’re feeling really crazy, do them standing.
Primary muscles: Biceps
Secondary muscles: Traps, Rotator Cuff, delts, Flexors, Serratus Anterior
Tomorrow morning, do yourself a favor, chug a bottle of water, throw down a couple ibuprofen and run a couple extra laps.