Bicep -Workout

5-Minute Intense Bicep Workout With Dumbbells

What’s going on, Aliens! Today marks the first installment of a new series on The Signal called Workout Wednesdays.

Every Wednesday, we will be releasing a workout you can follow to get them Gains Out of This World.

Let’s tackle this intense 5-minute dumbbell bicep workout!

Total Length: 5 minutes

Intensity Level: High

Equipment needed: Dumbbells

Skill level

Beginner = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

Intermediate = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

Advanced = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. This is a very intense circuit, so be sure to choose a manageable weight to lift for five minutes.

If you need to take a quick break, shake out your arms and get right back at it. The key is always progress over perfection!

1. Wide Curl

Setup:

a) Grab a pair of dumbbells with your palms facing away from you and assume a comfortable standing position.

Action:

a) Position your elbows to the side and contract your biceps to curl the dumbbells upwards from a wide angle.

b) Squeeze your biceps hard at the top and slowly return to the starting position.

c) Repeat!

bicep curl

2. Hammer Curl

Setup:

a) Grab a pair of dumbbells with your palms facing each other and assume a comfortable standing position.

Action:

a)Keeping your elbows still, contract your biceps to curl the dumbbells upwards.

b) Squeeze your biceps hard at the top and slowly return to the starting position.

c) Repeat!

bicep curls

3. Drag Curl

a) Grab a pair of dumbbells with your palms facing away from you and assume a comfortable standing position.

Setup:

a) Grab a pair of dumbbells with your palms facing away from you and assume a comfortable standing position.

Action:

a) Bring your elbows and shoulders back slightly as you curl the dumbbells upwards. It should feel like you are “dragging” the barbell up your body.

b) Squeeze your biceps hard at the top and slowly return to the starting position.

c) Repeat!

bicep muscles fatigue

4. Reverse Curl

Setup:

a) Grab a pair of dumbbells with your palms facing towards you and assume a comfortable standing position.

Action:

a)Keeping your elbows still, contract your biceps to curl the dumbbells upwards.

b) Squeeze your biceps hard at the top and slowly return to the starting position.

c) Repeat!

Bicep Workout And Muscle

5. Straight Curl

Setup:

a) Grab a pair of dumbbells with your palms facing away from you and assume a comfortable standing position.

Action:

a) With your elbows in front of your body, position the dumbbells close together and contract your biceps to curl them upwards.

b) Squeeze your biceps hard at the top and slowly return to the starting position.

c) Repeat!

Bicep Workout At Gym

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Bicep Workout Beginner

Mike Kenler

Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

Source

Last modified: 18th February 2021