How To Grow Your Biceps In 10 Minutes (Using Science)

Wondering how to grow big biceps? I'm going to give you a killer 10 minute dumbbell biceps workout. We’ll use 3 different training methods that will cut your workout time by 1/3rd WHILE helping you get bigger biceps – at the same time. I’ll show you how each of these methods work using science, and exactly how to use them (with some of the best dumbbell biceps exercises around) in your workout for big biceps.

Alright so here’s the 10-minute dumbbell biceps workout. Method 1 takes about 2 minutes to complete and will use something called rest pause sets. Method 2 will pair two bicep exercises together as a compound set that will take 5 minutes to complete. Method 3 will finish the workout off with drop sets that will take only 1 minute to complete. Assuming 1 minute of rest between each method, you’ll be done in just 10 minutes.

Method 1: Rest Pause (1 set of 20 reps total)
Dumbbell Curls

Method 2: Compound Set (3 sets of 8-12 reps)
Spider Curls
Incline Dumbbell Curls

3 compound sets of 8-12 reps

Drop Set (5 drop-sets total):
Hammer Curls

5 drop-sets total

To kick the workout for big biceps off, we’re going to implement rest-pause training. This is a method where instead of doing a bunch of sets for an exercise, you combine it all into just one long set. We’ll apply this to our workout with an exercise that is safe for us to push our limits with, standing dumbbell curls. Start by finding a weight that you could typically do 6-8 reps with. You’re going to perform as many reps as you can while maintaining good form. Once you finish your first rest pause set and can’t do anymore reps, put the weights down, rest for just 20 seconds, and then immediately perform another set using the same weight again for as many repetitions as you can. Keep repeating this process until you have completed a total of 20 reps.

Method 2, compound sets, takes two types of bicep exercises that can be performed back to back without rest. This is possible because the bicep is composed of two heads that have slightly different functions. We can take advantage of this to save time AND get bigger biceps by performing a compound set of two bicep exercises performed back to back without rest. To perform this compound set, start by setting an adjustable bench up to 30 degrees, generally the third or fourth notch on the bench.

Then, pick a weight that you could typically do 10-12 reps with in a normal bicep curl. With the dumbbells in hand, lay with your stomach on the bench and your arms hanging down in front of you. Lock your elbows in that position and then curl the weight up. Do as many reps as you can with good form, ideally somewhere between 8-12 reps. Immediately after, we are going to flip over on the bench, keep the same exact pair of dumbbells, but now position the arms behind the body. Lock your elbows in place, and then curl the weight up. Once again, you are going to empty the tank on this one by performing as many reps as you can while keeping good form. After doing so, you’ll have completed one compound set. Take 60 seconds to rest and then repeat this 2 more times. After your last set, rest for 60 seconds, then move onto the final exercise.

For the last exercise we are going to use drop sets. This is where you do a bunch of sets without rest but drop the weight after each set. As for the exercise we’ll apply drop sets to, we want to use one of the best dumbbell biceps exercises around that will target an arm muscle called the brachialis. When grown, it can help to push up your biceps, creating an illusion of a bigger bicep. It can be targeted by using curls where the hand is in a neutral position, such as in a hammer curl where you hold the dumbbells as if they were hammers. To implement this, start by finding a weight that you can initially do between 15 and 20 reps with. Using that weight, perform one set of hammer curls to failure with good form, keeping the elbow locked in place with minimal swinging. After you can’t do any more reps, immediately move to the next lowest set of DB’s and perform another set to failure. Repeat this until 5 total sets are completed.

Then you’re done! You now know how to grow big biceps – even only with just dumbbells. You can see how much more effective your workouts can be if you apply the right science. To apply this science to all your workouts, not just your biceps, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:

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Music by:

[JeremyEthier]

Let me know how you liked the workout! Comment below what other muscle groups you'd like me to cover in this fashion, and I'll get on it! Cheers!

[americohagim]

I would like you to continue this as a series. I like the 3 exercises in 10 minutes perfect for us average 60min gym goers. I can focus on 3-5 muscle groups in one hour focusing on 10 minutes per k like it

[MortyMortyMorty]

"You will only need dumbells"

Somewhere around the middle of the video: *A wild adjustable bench appears*

[rasalresid]

A true fitness-bodybuilding icon! I have been following him since I was a teenager and he was the reason I started my fitness journey. His workout videos were inspiring to me. I gave my best and trained hard for years, but I was hardly getting any muscle, only to find out that my diet was nowhere near as it should’ve been. I have always eaten ‘just enough’ thinking it would be sufficient. My first real diet plan taught me the lesson. I remember getting it online from a website called dietarize, but somehow it helped me gain a few pounds in my first month of using it. Surely it wasn't all pure muscle, but I was happier than ever. Thanks Jeremy for everything you did for bodybuilding!!

[DrSwole]

Rest pause and drop sets are really useful tools for saving time 💯. Great stuff!

[fitsoul]

Now we want a tricep workout like this =)

[larsjoehnk]

Hands down the best Fitness YouTube channel. I’ve applied some of these techniques like the 3/7 method from another video you did, and not only did I cut down the time, but I noticed significant gains as a result from it. I’m excited to apply this method for tomorrow’s bicep workout!

[ShrewsburyMon]

I did the drop set at end on the cables using the rope attachment to hammercurl, saves going through lots of dumbbells, just move the pin up after each set.

[cassieg]

Stumbling across your channel has been the best thing to happen to me lol when I was younger I stayed in excellent shape from doing gymnastics. As I’ve gotten older, I don’t really do it anymore so I have gotten a little out of shape. I wanted to hit the gym but felt lost. Even tried going but saw no progress and overall just felt I didn’t know what I was doing. It was discouraging. After watching your videos, everything makes sense now & I’m so excited to start my new fitness journey! Thank you so so much. You’re really helping a lot of people with these!!

[penny_capone]

I’m sooo thankful for this YouTube channel 💯‼️

[raymonkravagna]

I'm definitely going to try this workout for the rest of the year and see how it goes

[lucaslittmarck]

I've been training for 15 years and looked at all kind of videos.. but i find your videos truly refreshing and really really like your idea and takes on different training. (: Keep it up! :)

[adityaacharya]

My 3 excercises
1) concentration curls (short head)
2) incline dumbbel curls (long head)
3) Hammer curls head)

[FlyKeven]

Ok, I just watched this video last night and decided to try this workout right afterwards.

It’s been less than a day, so I can speak of the gains yet. But man are my arms sore, which hasn’t happened in a workout in a couple of weeks.

I’m adding this into my rotation.

[j.arturocastaneda]

I’m here before coach Greg duccet makes a video about the brownies 😎

[onslaughtmp]

Thank you! Time is the reason I stopped working out.. I'm doing this and can't wait to see the results!

[nezmastergames]

I've been doing this for years, starting to use cables for more resistance and within a month I've managed to go from size 15 inch arms to 16 inch (with the right eating as well obviously) I'm also noticing my delts are getting well rounded and larger, I'm at the gym 3x a week and I switch from dumbbells to cables each week, so trust me this method works and switching from Dbells to cables each week is fricken awesome 👌

[mejaappelqvist]

How often should I do this workout for the best result? Thankful for your answer. Im really having a hard time growing my biceps

[atozbodyfitness]

it's about tension right. so you have to slow down the reps for the first few reps and then continue at a bit of a faster pace. but while doing this keep the contraction and squeeze as much as you can. keep the elbows planted and don't move them. people tend to move the shoulder slightly backward which causes slight movement with the elbow offsetting the bicep curl. keep it planted.

[TheJoejan]

The problem with the drop sets is that the dumbbells (weights) I may be needing might be used by other gym members. I would have to wait until they put them back on the rack.