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5-Minutes Powerful Dumbbell Biceps Workout: Biceps Exercises

What’s happening!

We released a workout that you can do to achieve gains Out Of This World.

To build larger biceps, let’s go through this powerful five-minute dumbbell biceps workout!

5-Minutes Powerful Dumbbell Biceps Workout

Length: 5 minutes

Intensity: High

Equipment: Dumbbells

Skill Level

Beginner: Perform this exercise three times. After each workout, rest for three minutes and do it again.

Intermediate: Perform this exercise four times. After each workout, rest for 2 minutes and do it again.

Advanced: Perform this workout four times. Recover after each workout for one minute, and then repeat.

Do each exercise for 60 seconds, then switch to the next one without taking a break. It is a highly intense exercise, so make sure to pick a weight you can comfortably to be lifted for five minutes.

If you need an instant break, shake your arms and get back to work. It is important to make the pursuit of progress, not excellence!

#1 Wide Curl

Setup

  • Get a pair of dumbbells with your palms in a different direction and stand comfortably in comfortable standing.

Instructions

  1. Place your elbows sideways and contract your biceps so that you lift the dumbbells up at an open-angle.
  2. Squeeze your biceps vigorously at the top, then slowly return to the starting point.
  3. Repeat!

#2 Hammer Curl

Setup

  • Take a pair of dumbbells while your palms are on your backs. Then, take an upright standing position.
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Instructions

  1. Keeping your elbows straight and your biceps contracted, raise the dumbbells.
  2. Squeeze your biceps very hard at the top, then slowly return to the starting point.
  3. Repeat!

#3 Drag Curl

Setup

  • Get a pair of dumbbells with your palms towards the side and then sit comfortably standing.
  • Take a pair of dumbbells while your palms are towards the side and stand in a comfortable posture.

Instructions

  1. Take your shoulders and elbows back as you curl the dumbbells up. It should feel like you’re “dragging” your barbell towards your body.
  2. Press your biceps with all of your might at the top, then slowly return to your starting position.
  3. Repeat!

#4 Reverse Curl

Setup

  • Get a pair of dumbbells with your palms facing toward you. Then, take an upright standing position.

Instructions

  1. Keeping your elbows straight and your biceps contracted, raise the dumbbells.
  2. Squeeze your biceps to the max at the top, then slowly return to your starting position.
  3. Repeat!

#5 Straight Dumbbell Curl

Setup

  • Take a pair of dumbbells while your palms are in a different direction, and then sit in comfortable standing.

Instructions

  1. By placing your elbows directly in front of your body, put the dumbbells together and then contract your biceps so that they raise them.
  2. Squeeze your biceps hard to the top. Slowly return to your starting position.
  3. Repeat!

Author

  • Timothy P. Carnes

    Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.

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