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GROW YOUR BICEPS! 10 Min [PERFECT] Bicep Workout with Dumbbells
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- čas přidán 14. 08. 2024
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This bicep workout with dumbbells is the perfect stand alone bicep dumbbell workout or can be used as a bicep finisher to end your workout session. Either way, it will fire up your arms and have you feeling good and sore! Can’t make it to the gym? This is the perfect home bicep workout!
All you’ll need is a light set of dumbbells - I’ll be using 15 lb dumbbells for this bicep workout. Give this a go with lighter weights first so you can get a gauge for the workout and then increase the weight of the dumbbells you are using to meet your fitness level and goals.
This workout can be performed faster with lighter weights for toning and can also be performed with heaver weights and less reps for building muscle. Either way, these bicep exercises will have you feeling the burn!!
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⏱️ Duration: 10 Minutes
🏋️♂️ Equipment: A set of dumbbells (I'm using a 15lb dumbbells)
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⏱️ Intervals: 30 Seconds Work, 10 Seconds Rest
The exercises for this standing abs workout with dumbbells are listed below:
0:20 - Hammer Curls
1:00 - Alternating Twist Curls
1:40 - Wide Curls
2:20 - Inward Hammer Curls
3:00 - Reverse Curls
3:40 - Cross Body Curl Right Arm
4:20 - Cross Body Curl Left Arm
5:00 - Curl + Twist // Curl + Hammer Curl Variation
5:40 - Circle Curls
6:20 - Alternating Static Curls
7:00 - Drag Curls
7:40 - Zottman Curls
8:20 - Finisher: 21s (Repeat 2X) // 15 Sec Rest Between Sets
7 Partial Up Curls
7 Partial Down Curls
7 Full Curls
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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!
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شكراجزيلا
I decided on using 20s, now I can't brush my teeth for work.😂
😂😂😂😂
Hahahaha this is the funniest comment so far. Nice one
Crap, i'm 13-maybe i'll do tens then...
20s is impressive
@@GladiatorGraham-oi4bcgood weight for your age
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!
You're welcome and great job completing this workout!!
That’s awesome!!!
Well done:)
Daaam u thicccc
weak.
One of the hardest 11 mins of my life 😅 thanks 🙏🏻
fr i got stomach cramps closing my eyes and holding my breath, total mistake 😂
I love how you put the exercises in the description AND the time stamps. Thank you!!!
Thanks for the feedback. Glad you’re liking the workouts!
me too, thanks
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.
Great advice. 👍🏽
thank you very. helpful and underestimated at the same time
Underrated advice💪
Exactly . 100 % agree with u 🤝
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.
Agree!
The variation of dumbbells is extremely useful for a small person like me czcams.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 But the dumbbell size being large it's hard to do certain exercises like deadlift ( I have to have my hands and legs a bit wider to accommodate the size of the DB )Otherwise happy with the purchase. No excuse not to lift weight when it's snowing outside.
back to working out after almost 2 years, this was a great bicep workout to get back into training at 61. loved it
respect
Sigma
@@sirensmelody5529 Sigma's... UNITE!!!! UWU
Hi bro I'm 14 years old and lift 30 pounds usually, how much time does it take for the results
@@Nithin-en9fw You being a 14 yr old calling a man of 61 yrs "bro"? Sarcasm at its peak
I was doing most 10 minutes biceps over youtube with 33 Lbs . I get used to it and it was not hard anymore. Till i got to this video. I thought i would cry at the end :D
🙌🏼🔥
This was insane Mann!! I was doing those 10 minutes bicep workouts from the last couple of weeks till I discovered this channel. I am going to put this in my routine now
My favorite workout 💪🏻😊
2024: July
Day1:??
Day2:✅
Day3:✅🙂
Day4:✅😀
Day5:✅😎🔥
Day6:✅😙
Day7: ❌ rest
Day8:✅☺️
Day9:✅😉
Day10: ✅😙
Day11:✅😎🔥
Day12:✅😵👌🏻
Day13: ❌ rest
Day14:❌
Day15:❌
Day16:✅
Day17:✅
Day18:✅
Day19:✅💦😄
Day20:✅🫴🏻☺️
Day21: ✅🔥💪🏻🥴
Day22;✅❤️🩹😎
Day23: ✅😙
Day24:❌ rest
Day25: ✅
Day26: ✅💪🏻🙂
Day27:✅🙂👍🏻
Day28:✅😎🔥 yes i finished.
Only halfway and biceps on 🔥🔥🔥 saving this for sure
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.
One of the best workouts ive done in my whole 2 years of going to the gym. The pump afterwards felt amazing. Thanks again!!!
Love to hear that! Thanks for giving it a try!
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:))
Great biceps workout! I completed it twice I can feel the burn did it with a 20lb next time I will go up. Thanks again to you and Tiff. Stay positive! Peace and love I will be back!
Thanks Bev. you are the best! We appreciate you!
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!
Hey Jim. Glad you liked it! Tricep workout just came out today -- now you can combine and work the front & back.
I thought I trained my biceps well enough, but this is something else! Thanks a lot, I enjoyed it!
two videos in a day?? you are amazing!!!
yeah buddy!
The fact he gives motivation and even encourages us to go faster thanks Bro great weekend!👍
We're all in this together! Glad you're enjoying the workouts and have a great weekend, too!
Dan, this is an amazing, efficient workout. Do you have another bicep shred like this? Couldn't find one. Thanks!
Such a valuable and good tutorial...thanks guys.
Thank you!
Awesome! All about biceps in 10 mins. Can't thank you too much! Looking forward to an All About Triceps coming soon. This one will definitely be on my training plan. 💪💪❤️❤️
Hope you enjoy the workout. This one burns!!! Triceps are definitely coming soon.
Is the tricep workout out already?
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
That is so cool to hear! Keep us updated! 🙌🏼
@@TIFFxDANfor sure
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.
This video should be awarded. One of the best and effective home follow along exercises on CZcams. Thank you a lot for this.
12/6 Day 178 shred after 15min dog walk ⛈ these workouts keep me sane 🙏🏽🥵🔥🌈💪🏾🦵🏾🤙🏾
I got it done !!
just did it with 15lbs but took a bit more rest where needed :) can't wait to be able to do it all the way through!
Thank you for this video. It really helped me a lot as a beginner and motivated me. The pacing is good. At first I thought there's no way I could finish this 10 minute exercise. But the 10 seconds breaks in between really gave me ample rest to finish the exercise and that made me feel good about myself and my fitness journey. This is day 1. I hope I can keep this up for at least 12 weeks. The battery at the lower left showing progress was also a nice motivating touch.. the only thing I hated was that the ad was in the middle. Maybe you can move it to the beginning? I'll probably even watch it just to help ur channel. Thank you again for this, I'm really grateful ☺️
Hey Buddy. Thanks for giving the workout a go! Keep up the consistency. Small steps add up and you’ll see the results before you know it 👊🏼
I got it done!
Best Bicep Workout circuit💯💪
🙏🏼 🙏🏼 🙏🏼
Awesome workout, been using it the days I can't go to the gym at its perfect, great burn and without wasting time. Would love it you could also do a similar 10m one bit targeting triceps instead!
I guess you have the best biceps home workout in youtube 👌
Effective as always. One of my favorite short dumbbell workouts.
Thanks Ian! Love to hear that. 🙏🏽
Great excercise, I`ve done this one with combination with triceps 10 min + ABS. Thanks for excellent contibution!
I am from India .. gyms are closed here due to Covid and you are a life saver trust me .. thanks for this wonderful workout
Hello my friend! I hope you're staying safe and well during these trying times. We'll keep the workouts coming.
I do these in my gym class, and they really help me become a strong 💪 figure! I love the music too! 😁👍
I've used this video quite a number of times now, can I can say with certainty that I am getting better. I would encourage others to do this video a second time with lighter weight as well. First round this time I used 20 lb, second 12.5. Keep it up bros 💪
Thanks Bro got a pump in my bicep after a long time
Every repetition felt great. Thank you so much Tiff & Dan, my best workouts are with you!!! :)
I've done a lot work out videos and yours are the best ones I've done so far. Killer workouts. Thanks for the videos u put out. Stay safe
Appreciate that Jesus! So glad you enjoy our videos! Thanks for watching!
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.
They say if it feels goodb do it. If it feels great, do it again. Let's hit this for a 2nd round. Love the burn. 💪thanks Dan
Gotta love a quick 10 min workout, easy to double up on! Glad to hear you enjoyed this one! More 10 min workouts to come!
This is by far , the best biceps home workout I've ever learned. More Power to you Tiff & Dan .
Easy to follow, Easy to understand. Very effective. Guaranteed muscle fiber tear ups.
Thank you for sharing us your helpful demonstration. You inspire us couples in our community.
More Love and More Power to you Tiff & Dan .
Well guess I know how I'll be starting my day ! Thx 🙂
yay!! Enjoy
I love this straight to the point
이두근을 다양하게 운동할 수 있어 좋아요.
상체 할 때마다 보면서 따라합니다.
감사합니다.
Great video I'm using 22lb dumbbells & getting an awesome pump 👍
👏🏼 👏🏼 👏🏼
Thank you very much for making these 10min guided tranings. You gave a chance even to a lazy people like me😎 Please, don't stop with „shorts", tnx🙌
yes thank you now i cant feel my arms
I ve done this after my chest workout, and i love it !! thanks dan!
Nice man
Me: you can’t get a good workout with just 15lbs
Dan: hold my beer
hahaha DAY MADE! 😂
I get so much pump in my biceps ! Thanks for the great video 🔥
Awesome job!!!
Thanks!
🙏🏼 Thank you!
Fantastic workout, thank you.
How many rounds do you recommend?
Also, it would be great if you could do a forearm workout.
Keep up the phenomenal work.
Thank you! You if you really wanted to burn out your arms you could complete the video, rest for a couple mins, then repeat the video again. If you’re feeling like a boss go for 3x 💪🏽💪🏽💪🏽
I am so happy with your dumbells videos, it completes me, thank you.😜🤪 💯❤❤❤❤
After following ur workouts I have considered u as an fitness angel for me I mean seriously bro the pump after the workout I felt never felt that before.
Thanks bro -- really appreciate it! Glad you're liking the workouts.
I got it done!!!
Great!
🙌🏽
I got it done !!!!
Can you pls do a 20 min bicep wourkout
Damn! Those were some effective 10 min
Right on. Glad you like it
Did this work yesterday and loved the burn. Woke up today and can’t straighten my arm at the elbow . I hope this is just tight and sore muscles and I didn’t hurt myself using @15lbs . Them Zottman curls are serious !
Wow. Great work out. My arms are fried. Thanks for sharing
Glad you liked it!!
I love these short focused training sessions. Thank you.
Excellent workout , thank you .
Thank you! 🙏🏼
Holy moly!! Who knew a 10 mins exercise could be that deadly 💪💪
🙌🏼🙌🏼
Hi Dan, what a fantastic and pump finisher bicep workout, many thanks 👍💪💪💪
Glad you enjoyed it Cheers!
Short and sweet , Quick one for bicep, 👍
For sure. Nice short bicep burner to add to your other workouts when you need a quick burnout
Been going to the gym for about a year now, but couldn’t today because of rain, and yet this video has been harder than anything I ever did at the gym despite always lifting heavy over there
It really is incredible what you can accomplish at home. I always get the best results from home workouts vs the gym.
This may be the best arm workout on utube
This has been my biceps routine for the last three months. My biceps got stronger and bigger. Thanks.
Best intense dumbell workout
Dan! So great. Love that you keep things creative.
Loved this! Couldn't believe the burn on some of these -- those inner hammer curls after the wide curls were unbelievably tough! Started with 17.5lb but had to drop to 15 for the reverse curls and then to 12.5 for the final 21s -- I'll just treat it like a dropset. 🤣 Definitely coming back to this one!
100% the best workout I’ve tried on CZcams!
Other than the bot comments, great workout! (Please stop faking your comments it's very obvious)
Great 10 min dumbbell workout for biceps. My arms are pumping. Brilliant. Thank you.
Perfectionist 🤩 . Finally found something useful.. hats off you bro
Thank you 🙏🏽
Bro , this was brutal, i love it
Excelente! Tudo que precisava sobre exercícios para bíceps encontrei aqui. Ótimo trabalho... muito obrigado!
Working this on 12/8/22 - this is a tough one even at 15 lbs! Thank you for leading me through this workout!
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!
Thank you so much! Grateful to have you apart of our CZcams family! 🙏🏼
Double Whammy today! Love It Legend Bro! Hope You and Tiff have an amazing Friday! Sending the Love Bro!
❤️❤️❤️ we’re both sending lots of love your way. Have an awesome weekend!
@@TIFFxDAN Thanks Legend Bro and Tiff! Much Appreciated and Much Love! Have a Blast today! 💕
This is the hardest biceps workout i ever did. Altough i was using 20lbs dumbells it was pretty good!
Completed this after the 15min HIIT
Used 10kg DBs throughout
The burn three sets in is intense 😳 but you just keep going 💪. 21s finisher is great especially the second set 🔥🔥🔥definitely is a burnout in only 10mins and the pump is awesome
You got after it today and worked hard. Awesome job my friend!!
When he says he's using 15's, consider using 15's (or even 10's)
No shame in it as long as you feel as whooped as I did at the end.
Great video!
I did this yesterday and thought nothing of it. Today my biceps are on fire lol. Good job.
Love to hear that! 💪🏼🔥
Waow . It's done !
Your video help me a lot as beginner! Thanks sir. Much appreciated
Dan is the only follow along workout I watch on CZcams.
Killer biceps workout! 😊
🙏🏼 🙏🏼 🙏🏼
Def one of the hardest that you make 🤯
Feels good, right!?
No talk only work. One of the best videos. Thanks mate🔥
Omg this is so effective I can't feel my arms after this workout great job bro🤩
can you tell me how many days you train your biceps in a week.
Got the craziest muscle pump going man. The 21s are so demanding😂
Man, your videos are simply AMAZING 👏 😍 🙌
Another great workout- i like very mush variety of your vedeo
Thank you so much.
Thank god I discovered your channel last year. Love it, love it. Thank you ❤