It’s time to get out there, FitGAG readers! We’ll do a 4-minute dumbbell biceps arm workout using a Tabata technique.

A high-intensity interval training, Tabata, will help you burn calories faster and gain more muscle. Let’s make them all gains, FitGAG readers!

Total Length: 4 Minutes

Intensity: High

Equipment: Dumbbells

Experience Level

Beginner

Perform the following video arm exercise 4 times, and then rest for 2 minutes and 15 seconds each.

Intermediate

Perform the following video arm exercise 5 times, and then take a break for 30 seconds between each one.

Advanced

Perform the following video arm exercise 5 times, and then rest for 45 seconds between each.

4-Minutes Dumbbell Tabata Biceps Workout

Find a spot in an open area to start. Each of the following exercises should be performed for 20 seconds at high intensity. After 10 seconds, take a break and then move on to the next exercise.

You should complete the exercises in a circular format. You’ll complete the circuit in a round format.

You will need to do two rounds of each of the four exercises. If you feel like taking a break, go ahead! You can increase the number of reps, gain more weight, or take fewer breaks each time you complete this circuit.

#1 Reverse Zottman Curl

Setup

• Grab two dumbbells with your palms facing downward.
• Stand with your feet about hip-width apart in a standing position.

Instruction

1. Keep your back straight and curl your dumbbells upwards.
2. Press your biceps up at the top, and then twist your hands, so your palms face upwards.
3. Slowly lower dumbbells to their starting position. Then, twist your hands, so your palms face down.
4. Repeat!

#2 Inward Curl

Setup

• Stand with your feet about shoulder-width apart.
• Take a pair of dumbbells and place them in front of you, your palms facing one another.
• Lift your arms to the side, and keep your elbows straight.

Instruction

1. Keep your elbows still and contract your biceps to curl the dumbbells up.
2. Press your biceps at the top.
3. Repeat!

#3 Zottman Curl

Setup

• Grab two dumbbells with your palms facing forward.
• Stand with your feet about hip-width apart in a standing position.

Instruction

1. Keep your back straight and curl your dumbbells upwards.
2. Press your biceps into the top, then twist your hands downwards, so your palms face down.
3. Slowly lower dumbbells to their starting position. Then, twist your hands, so your palms face forward.
4. Repeat!

#4 Hammer Straight Curl

Setup

• Place your palms in front of a pair of dumbbells.
• Stand straight with your back straight and in a stable position.
• Now, place the dumbbells in front of your face.

Instruction

1. Contract the dumbbells up by contracting your biceps.
2. Press your biceps into the top of the rep, and then slowly lower the dumbbells back to their starting position.
3. Repeat!