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The 5 BEST BICEP EXERCISES with dumbbells in a 20-Minute Biceps Workout At Home. A complete BICEP BURNOUT 🔥 to build strong, defined arms + biceps.
If you have a hard time ‘getting your biceps sore’ try this workout; placing an extra emphasis on the eccentric portion (the way down) of each bicep exercise. Slower is harder!
⭐️ You might also want to try my PULL DAY ARM WORKOUT: Back + Biceps + Cardio — https://youtu.be/GUnwWXd2Wog
✨THE WORKOUT: 20-Minute Bicep Workout with Dumbbells At Home ✨
► EQUIPMENT: Medium set of dumbbells.
I suggest anywhere from 8-25 lbs. I’m using 15-20 lb dumbbells in this video.
And my oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
This is a timed interval workout. Perform moves 1-4 for 40 seconds of work, followed by 20 seconds of rest. Move 5 is a 20 second burnout. Repeat all 5 bicep exercises x 3 sets.
►5 BEST BICEP EXERCISES with Dumbbells
1️⃣ Standing Dumbbell Curl (palms facing out, supine grip)
2️⃣ Alternating Hammer Curl + Double Hammer Curl (palms facing one another)
3️⃣ Alternating Crossbody Concentration Curl (palms facing body)
4️⃣ Alternating ½ Curls (palms facing out) NO REST, RIGHT INTO MOVE 5
5️⃣ Isometric Bicep Hold + Pulse (palms facing out)
►TRAINER TIP: You’ll perform each bicep exercise for 40 seconds of work, but you do not need to stick with my pace. If you’re using heavier weights it’s ok to go slower. More form cues are offered throughout the workout!
►TIME STAMPS:
00:00 Workout Introduction
0:44 Warm Up
03:22 Workout
17:40 Cool Down + Stretch
► Cue up your favorite music, press ‘play’, and let’s knock it out!
Here’s my workout playlist: https://spoti.fi/32fRMuK
► Learn more about how to build bicep muscles at home with dumbbells in this post:
https://www.nourishmovelove.com/5-best-bicep-exercises/
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⭐️FAQ’s + TRAINER TIPS:
►How heavy of dumbbells should I use?
You want a weight that allows you to complete the biceps workout with good form, but you should be struggling to complete the last few reps of each exercise. I personally like to have two sets of weights available so I can start heavy and drop as my muscles fatigue!
Beginners: 5-10 lb dumbbells.
Advanced: 15+ dumbbells.
►How often should I do this workout?
It all depends on your current fitness routine and goals. Try adding this bicep workout to your workout routine once a week. A good rule of thumb is giving yourself 48 hours to recover between training muscle groups. So if I train biceps on Monday, the soonest I would train biceps again is Wednesday.
►Bicep workouts for women — will it make me ‘bulk up’?
NO. Lifting weights will make you strong, not bulky.
Women getting ‘bulky’ from strength training is a fitness myth. Lifting weights will NOT make you bulky — just stronger. If you want toned, defined arms and biceps, lift weights.
►🤰Is this workout Pregnancy-Friendly? Yes! Strength training is GREAT for pregnancy! As always, you know your body best, and I always recommend chatting with your doc or midwife about questions specific to your pregnancy!
Note, you could also perform these bicep exercises from a seated position; sitting on a bench, incline bench or stability ball. And you can modify the crossbody curls with standard concentration curls.
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TRY MORE of My POPULAR Muscle Specific Workouts on YouTube:
►30-Minute Tricep Workout – https://youtu.be/GeITYOS0Ozw
►25-Minute Chest Workout — https://youtu.be/29PbdvNjyzE
►25-Minute Back Workout — https://youtu.be/RzTG_Psmd9U
►30-Minute Shoulder Workout — https://youtu.be/e0qdjdk2OUM
►10-Minute Upper Body Burnout — https://youtu.be/zdCleOTfH3U
►10-Minute Glute Isolation — https://youtu.be/pHvp9LXf5i4
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Brilliant – I just paired this with one of your 10 minute HiiT workouts and I have finally succeeded in doing the first set of full push ups of my life 👊 👊 🎉 I’ve been following your workout plans for over a year now and thanks to you I am stronger than I’ve ever been! No more push ups from my knees – I’m feeling so chuffed right now! Xx Thankyou 😘
Love biceps 💪💪💪
Soo good!!!!!🤩. I’ve actually really hurt my foot yesterday playing soccer! Someone hit my foot instead of the ball😆. Thank god nothing is broken but it’s bruised. I’m gonna take the next week off from working out using my foot a lot. This was perfect!! Can you guide me to more of your workouts that don’t put pressure on my foot? ( no jumping, no planks, preferably standing…). Thank you SO MUCH! 🙌🏽💓
This was fantastic after a leg day that left me only wanting to work my arms today! Great exercises – loved the format. Thanks!
ANother great short work out! I added jumping jacks, jump ropes, calf raises and squats between exercises. It made this super nice to squeeze in before work and not be an hour long!
Burrrrn baby! Awesome workout! ❤️
This was so so so good. Thank you.
this workout is a killer hahah
Hermosa rutina 💛
Wow, it's been a while since I lifted to failure and this workout did just that!
Could handle first two rounds fine . Come third round the last few moves ouch! Great burn! Thank you.
I did a chest workout and then this and my muscles are twitching like crazy! Amazing bicep burn out! Thank you! p.s. highly recco any of the tracks by "Poolside" on youtube to play behind this. Almost forgot the music wasn't in the vid it goes so well!
Where you. U from
Tan eik fai l am 20 years malaysia loph😍🤝👍🤝😘👍👋
Nice! I’m shaking while typing this 💪
Lindsey, you are such a great motivator and innovator. How you design you workouts and how they can mixed and matched is so clever! Thanks for providing muscle building strength workouts along side HIIT and Cardio workouts. I have yet to come across anyone else doing that or the way you do it anyways! As always thanks alot:)
Absolutely loved this!! I find it hard to tone biceps without 3 sets .Thanks Lindsey 😘 You rocked another workout!!
Great workout! I also loved that it was only 20 minutes. On days like today, where my workout time keeps getting interrupted and postponed (activities and kids) 20 minutes feels TOTALLY doable no matter what's going on!!
Thanks!
Owie wowie!! Oh my!
loved this work out. nice choice of bicep moves! thank you.