GROW YOUR BICEPS! 10 Min [PERFECT] Bicep Workout with Dumbbells

This bicep workout with dumbbells is the perfect standalone routine or can be used as a finisher to fire up your arms at the end of a workout. Whether you're looking for a dumbbell bicep workout or need a solid home bicep workout, this routine has you covered. Get that pump you're looking for and build stronger biceps!

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All you’ll need is a set of dumbbells. I’ll be using 15 lb dumbbells for this bicep workout. Start with lighter weights to get a feel for the workout, then gradually increase the weight each week and watch your biceps grow!

This workout can be done faster with lighter weights for toning, or with heavier weights and fewer reps for muscle building. Either way, these bicep exercises will have you feeling the burn!

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WORKOUT DETAILS
⏱️ Duration: 10 Minutes
🏋️ Equipment: A set of dumbbells (I'm using a 15lb dumbbells)
⏱️ Intervals: 30 Seconds Work, 10 Seconds Rest

Exercises for this dumbbell bicep workout;
00:00 Get Ready!
00:20 Hammer Curls
01:00 Alternating Twist Curls
01:40 Wide Curls
02:20 Inward Hammer Curls
03:00 Reverse Curls
03:40 Cross Body Curl Right Arm
04:20 Cross Body Curl Left Arm
05:00 Curl + Twist // Curl + Hammer Curl Variation
05:40 Circle Curls
06:20 Alternating Static Curls
07:00 Drag Curls
07:40 Zottman Curls

08:20 Finisher: 21s (Repeat 2X) // 15 Sec Rest Between Sets
7 Partial Up Curls
7 Partial Down Curls
7 Full Curls

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!