The Best 5-Minute Dumbbell Bicep Workout for Maximum Gains

5 minute dumbbell bicep workout

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Are you looking for a fast and effective way to build your biceps? Look no further than the 5-minute dumbbell bicep workout.

 

I want your biceps to be huge in the quickest time possible! And you will get them by following my 5-minute dumbbell bicep workouts!

 

I know you will be already training your biceps, but I also know you want to change things up and shock your arms into newfound bicep growth!

 

The 5-minute bicep workout is designed to help you get the most out of your time, with exercises specifically targeted to help you build muscular, defined biceps in just five minutes. You can get the arms you’ve always wanted with just a pair of dumbbells and a little time.

 

In this article, I will go through what the biceps are, how you can grow them fast in 5-minute workouts, what the benefits are of 5-minute workouts and the things you SHOULD do as well as the things you must AVOID.

 

So let’s get started!

 

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Why 5-minute dumbbell bicep workouts?

5-minute dumbbell bicep workouts are an excellent option for when you want a change, are limited on time but want to train the biceps.

 

You can perform these workouts at home, in the gym or even on your travels if you have resistance band sets.

 

The only things I need you to bring are

 

– Your focus

 

– Your desire to get bigger and stronger

 

– Your ALL in each set as you only have 5 minutes to annihilate the biceps to grow!

 

Why Dumbbell Bicep Workouts are Effective

Before I get into the workouts, I want to go through WHY dumbbells are an awesome option for building biceps.

 

Better bicep activation: Dumbbells provide a better range of motion to the biceps, increasing muscle fiber activation. You can work the bicep muscle more, enabling increased recovery and growth capability.

 

Progressive Overload: Continuously growing the muscle is directly linked to always progressing in the gym. So, constantly increasing weight and/or reps will force the muscle to adapt and grow stronger.

 

Versatility: There are a wide variety of dumbbell bicep exercises that you can perform, including curls, hammer curls, and concentration curls. This enables you to target the bicep brachii from varied angles.

 

Convenience: Dumbbell bicep workouts are more accessible as dumbbells are very versatile and can be used virtually anywhere.

 

Quick Bicep Anatomy 101

bicep anatomy 101

Five-Minute Dumbbell Bicep Workout Exercises

The five-minute dumbbell workouts need the following

 

  • A set or range of dumbbells that are suitable for your current level of fitness

 

  • To understand how to perform the exercises in the full range of motion

 

  • Exclude the warm-up as part of the 5 minutes you dedicate

 

  • Rest only 20 seconds between the exercises

 

5-minute dumbbell bicep workout

Warm Up: Perform 10 minutes on a treadmill to get the blood flowing, body temperature up and heart pumping. If you are doing these workouts at home and don’t have a treadmill, then 50 bodyweight squats in 5 sets of 10 will suffice

 

Note: For all exercises, pick a dumbbell set that allows for bicep muscular failure near the 10th rep.

 

Exercise 1: Standing Alternate Dumbbell Curls

 

1. Stand in front of the dumbbells and prepare your body by having your shoulders back and down and your core tight.

 

2. Bend down, pick up the dumbbells with an underhand grip, and have them resting at your sides.

 

3. Using one hand at a time, pin your elbow to the side, curl the dumbbell up to your shoulder, flex the bicep hard for a count of 3 and then lower all the way down.

 

4. Repeat this with the other side, and this will be one rep

 

5. Continue this till you get to 10 reps

 

Exercise 2: Standing Dumbbell Hammer Curls

 

  1. Stand in front of the dumbbells and prepare your body by having your shoulders back and down and your core tight.

  2. Bend down, pick up the dumbbells with a neutral grip, and have them resting at your sides.

  3. Using one hand at a time, pin your elbow to the side, curl the dumbbell up to your shoulder, flex the bicep hard for a count of 3 and then lower all the way down.

  4. Repeat this with the other side, and this will be one rep

  5. Continue this till you get to 10 reps

 

Exercise 3: Seated Dumbbell Concentration Curls

 

  1. Sit on the edge of a bench and place the dumbbell in front of you.

  2. Pick up the dumbbell with a supinated grip (underhand), and ensure that your elbow rests on your inner thigh.

  3. Using one hand at a time, curl the dumbbell up in front of you, flex the bicep hard for a count of 3 and then lower down.

  4. Repeat this with the other side, and this will be one rep

  5. Continue this till you get to 10 reps

 

Exercise 4: Standing Simultaenus Dumbbell Curls

 

  1. Stand in front of the dumbbells and prepare your body by having your shoulders back and down and your core tight.

  2. Bend down, pick up the dumbbells with an underhand grip, and have them resting at your sides.

  3. Pin your elbows to the side, curl the dumbbells up to your shoulders, flex the biceps hard for a count of 3 and lower down.

  4. Continue this till you get to 10 reps

 

Exercise 5: Standing Reverse Grip Dumbbell Curls

 

  1. Stand in front of the dumbbells and prepare your body by having your shoulders back and down and your core tight.

  2. Bend down, pick up the dumbbells with an overhand grip, and have them resting on he front of your upper thighs.

  3. Pin your elbows to the side, curl the dumbbells up to your shoulders, and flex the biceps hard for a count of 3 and lower down.

  4. Continue this till you get to 10 reps

 

Cool down: After completing the workout, you must stretch your muscles to prevent injury. You can cool down by doing light cardio, such as walking or stretching. To stretch your biceps, pick up the dumbbells and hold them for up to 30 seconds at the mid-curl point.

 

You have now completed the 5-minute dumbbell bicep workout! At this stage, your biceps should be fatigued and on fire!

 

Recommended Read: >>> Best Shoulder Workout For Mass <<<

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Tips for Maximizing Your Bicep Workout

In addition to the 5-minute dumbbell bicep workout, I want you to maximize your gains and so below are five essential tips I want you to remember and adopt:

 

Use proper form: To get the most out of your bicep workout, it’s essential to use proper form. This means keeping your elbows close to your sides, not swinging your arms, and lifting the weights in a slow and controlled manner.

 

Choose the right weight: If you use a weight that’s too heavy, then you increase the chances of injury. Stick to the rep range principle and only increase the weight once you get ten strict reps.

 

Vary your exercises: To prevent plateauing and keep your muscles guessing, it’s essential to vary your exercises. This can include using different types of weights, such as resistance bands or kettlebells, or trying different bicep exercises altogether.

 

Mix up your reps and sets: Ten reps is the bread and butter approach. But don’t be afraid to switch to the 15-rep range randomly.

 

Rest and recover: It’s essential to give your muscles time to rest and recover between workouts. This allows your muscles to repair and grow, leading to better results. Aim to give your biceps at least 48 hours of rest between workouts.

 

By following these tips and incorporating them into your bicep workout routine, you can maximize your results and achieve the best possible gains. Always listen to your body and adjust your workout to avoid injury or burnout.

 

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Results You Can Expect With 5 Min Dumbell Bicep Workouts

As long as you put your all in the sets, contineu to progress every session with weight and reps  then you can expect to gain at least 1 inch to your biceps within 12 weeks. 

FAQs for 5-Minute Bicep Workout

How to get biceps in 5 minutes?

Follow the 5-minute workout in this article, and you will be on your way to growing your biceps with increased size and strength.

Is five bicep exercises too much?

5 bicep exercises are enough to stimulate growth. It’s not how many exercises you do, it’s how much total load you put on the biceps that matters. But always stick to no more than 12 sets per week for biceps.

Can you get big biceps with just dumbbells?

Dumbbells will work the bicep muscles and can build an impressive set of biceps. You will see your arms grow if you adopt the progressive overload principle.

Is a 15 kg dumbbell enough for biceps?

15kg dumbbells will stimulate growth in your biceps. But to keep them growing, you will need to train them with increased load or reps. So be prepared to get heavier dumbbells once 15kg gets too easy.

How long does it take to gain 1-inch biceps?

You can gain 1 inch of biceps in as little as 12 weeks if you follow the right bicep training plan, the correct diet and nutrition and get plenty of rest and recovery.

What builds biceps fast?

To build biceps fast, you need to expose the biceps to weight and reps. And as long as you keep progressing with either, your arms will grow very quickly.

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Recommended Read: >>> How To Get Abs Fast For 12-Year-Olds? <<<

Closing thoughts on quick dumbbell bicep workouts

You are now ready to adopt this 5-minute training protocol and see how effectively it builds your biceps in record time.

 

Remember to master the form, apply the progressive overload principle, get your diet and nutrition in order and log all your progress and results.

 

(oh, and do keep in touch and check in with us regularly for more fantastic content. For a complete list of our previous blog posts, please go here)

 

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