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

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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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FREE HOME WORKOUT PROGRAMS

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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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TIFF x DAN

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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!

[TIFFxDAN]

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[brandonhelcher]

The only time I've been grateful for an unskipable 30sec ad.

[D.Finnegan]

I decided on using 20s, now I can't brush my teeth for work.😂

[MLBOOG]

I love how you put the exercises in the description AND the time stamps. Thank you!!!

[arespapadopoulos]

I've been doing your workout about 2-3 times per week for at least a month and the results are incredible. This is the best workout I have ever found on the Internet on growing your biceps in 10 minutes.

[sporti]

Thanks for this video with great varied exercises! As a woman (72 years old) I trained with 4kg the first time and will then increase the weight. Until then: Stay healthy!

[michaelmikejo]

Great workout! Feels great. The secret is to tightly hold the dumbbells while performing the exercise, so you will activate the whole arm, give you more strength in the lifting and consequently you will feel better not only the bicep but also the forearm.

[devanshrastogi]

Thanks Man this was the first time i was able to hit till failure...Gonna hit all muscles of the body through your videos to complete my transformation journey... Hats off to you

[vodolazar]

Thank you for creating these great sets of exercises! They really made a difference to how I feel and look.
The music is also cool and energetic!

[rednab]

Athlete in my hs and college years. Wrestling, baseball, soccer, golf, and racquetball. Total jock. With family and work, I let myself go pretty disgustingly. Got embarrassed being fat and out of shape. I tried a bunch of online workouts. Yours is the first one I get enough variety and great workouts. Thank you. My muscle memory, thank G-D is coming back. The best is yet to come. Great videos, no talking, nice timer and great pace.

[robrepasi]

back to working out after almost 2 years, this was a great bicep workout to get back into training at 61. loved it

[ashiksaha]

Amazing. The best pump I have got after finishing on biceps.

[jimp]

Awesome workout, Dan. I feel like I hit parts of my arm muscles I've never worked before.
Thanks for putting this together and all the work that goes into it!

[EzraRoberts-tshm]

I am going into high school this year and i wanted to get shredded so i did this during the summer and i have massive biceps now.

[Lis.wareing]

I am a 14 yr old female and rn i am dying after this flipping hell, im 100% gonna follow ur vids from now on. Stay healthy people:))

[aaron]

Been doing this weekly for a couple of months now and my arms have never looked bigger or better. People are always commenting on how big thay are now. Great workout!

[tftc]

This video should be awarded. One of the best and effective home follow along exercises on Youtube. Thank you a lot for this.

[jeroenpuijn]

Been doing this for 3 weeks now, 3 to 4 times a week. And today was the first time I finished without pausing. Progress!

[syedwasi]

One of the hardest 11 mins of my life 😅 thanks 🙏🏻

[iancbinns]

It’s been a long time since I’ve done one of your workouts. Various injuries and laziness. I’m glad I started back, especially with this quick workout. Just as good as I remembered.