10 Min | Home Biceps Workout (SETS AND REPS INCLUDED!)

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If you have just 10 minutes and want a home biceps workout that will let you build big biceps at home, then this is the video for you. Here I show you a workout for biceps at home that requires just a single resistance band or a pair of heavier dumbbells. No matter which one you choose, you will be able to complete your biceps workout in just 10 minutes and start seeing results fast.

The key to this bicep workout is the low barrier of entry regarding the equipment needed. Most of us, even if we don’t have a home gym, have a pair of dumbbells laying around. Furthermore, we often have a single resistance band or are able to purchase one inexpensively at any local sporting goods store. As I said, it doesn’t matter which one you want to use for this workout, they will both get the job done.

That said, let’s start breaking down the lighter biceps band workout.

The key to the effectiveness of this home workout for biceps is to take advantage of the hypertrophy stimulus gained from metabolic stress caused by higher repetition, low rest, light load workouts. Each of the biceps exercises included in this home workout are to be performed for 45 seconds, followed by just a short 15 second rest to shake out the burn and then finished off with one more round of the same movement. This is to be repeated a total of 5 times for a total workout duration of 10 minutes.

If at any point you feel as if you can’t complete the reps due to the overwhelming metabolic burn in your arms, simply rest as briefly as possible and get back to cranking out your reps until the time is over.

The exercises, sets and reps in this lighter band home biceps workout are as follows:

Light Home Biceps Workout
– No Money Curls – 45 sec on / 15 sec off x 2
– Banded Drag Curl 45 sec on / 15 sec off x 2
– Lip Buster Step Back Curls – 45 sec on / 15 sec off x 2
– Cross Body Hammer Curls – 45 sec on / 15 sec off x 2
– Leaning Stretch Curls – 45 sec on / 15 sec off x 2

If you would rather rely more on eccentric stress and tension as your drivers of muscle growth, then you will definitely want to try out the heavier version of this biceps workout.

Just like the lighter version, you will be able to do this entire workout for your biceps at home. The best part is, you will only need a single pair of heavier dumbbell to get the job done. By structuring the exercises in a way that the easier moves are saved for when the arms are more fatigued, you will be able to keep going even when you are feeling at your most tired.

That said, the working periods here are going to be 1 minute long. The rest periods however will be longer, one minute each, to allow you to account for the fact that the overall tension is higher and the muscles will need more recovery in between efforts in order to continue to perform at a capable level.

The exercises, sets and reps in this heavier dumbbell home biceps workout are as follows:

Heavy Home Biceps Workout
– “Straight Bar” DB Curls – 1:00 on / 1:00 off
– DB Drag Curls – 1:00 on / 1:00 off
– Alt. DB Curls – 1:00 on / 1:00 off
– DB Cross Body Hammer Curls – 1:00 on / 1:00 off
– DB Waiter’s Curl – 0:45 on / 15 sec off
– DB ISO/ECC Burnout x 1:00

Keep in mind, following your last db waiter’s curl exercise, you will take just a 15 second rest before you finish off your workout with a combination isometric/eccentric biceps hold exercise for 60 seconds. The goal is to try and complete the entire minute without maintaining some level of tension in your biceps in either an isometric or eccentric form. This is tough but something you can do if you put your mind to it.

If you are looking for a complete workout program that you can do at home that will help you to build pounds of new muscle while training like an athlete, be sure to head to athleanx.com and get the ATHLEAN-X Training program that matches your exact goals. Build ripped athletic muscle in just weeks by following a step by step home workout and meal plan.

For another at home bicep workout and workouts for biceps at home, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

Step by Step Workouts and Meals – http://athleanx.com/xero
Subscribe to this channel here – http://youtube.com/user/jdcav24

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ATHLEAN-X™ says:

NEW “FAST ACTION” Q&A – Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

Mike Szpakowski says:

Wow just did that band workout and damn did it burn!!do you have anything comparable for the triceps. I feel I can’t connect and work those muscles properly but a banded workout would be amazing to pair with that

jeffrey8520 says:

Can we have a triceps 10 minutes in this format pls

The Adam Lash says:

Holy crap! Just did the 'light' version of this and my bi's are about to pop off of my arms. This routine works!! Seriously, do this on your next arm day!

Maharat Musayev says:

İs it harmful to move one muscle more than 5 times?

Jenifer González says:

I like these 10 minute workouts, really enjoying doing them and it is always possible to find 10 min in your day to do some training. Looking forward to see more of these for other body parts 🙂

Nil49791 Nil49791 says:

Jeff never gives a heart to his fan and followers.

AbC says:

How often should I do this? Everyday? Every other day?

Unoriginal OG says:

Thanks jeff it wasnt easy specially for the left arm

Ryan Yee says:

Me:gets loads of weird ideas to use in gym
After pandemic
People:(whisper)hey why is he putting the string there instead of the bar?

Van says:

This dude so convincing i grew biceps by simply listen to him

Elias Brunzell says:

Great workout Jeff!

slippinggnome says:

Give us more!

Dou Sophun says:

very useful to build my body at home.

Reg Ford says:

Triceps…i want to see triceps

Sagar hp says:

Amazing 10mins to rip those biceps. Pls pls design the same for triceps

Hazleyes29 says:

can u do same video but for TRICEPS, which i can't get them to transform and i'm hopeless they'll always be flappy slabs of skin.

GreenPill says:

This man has lots of knowledge 📕

THE TOP 10'S says:

Wow I take on your show every morning to work out thank you

Troels Knudsen says:

This channel routinely blows my mind: huge knowledge, bulletproof integrity and generosity. Jeff you win youtube.

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