By bulksupplementsdirect
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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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!
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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.
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I want to first share with you the 5 most effective bicep exercises that are in the 5 minute workout.
I have provided detailed information below on all the key elements of each exercises so that you understand the what and why of each exercises.
This will also enable you to use these exercises outside of the 5 minute workout plan (which I will summarise after the exercises)
Exercise Name | Sets and Reps | Muscles Worked | Benefits |
Standing Alternate Dumbbell Curls | 2-4 sets of 8-12 reps | Biceps, forearms | Improved bicep strength and definition; increased grip strength; unilateral muscle engagement |
Standing Dumbbell Hammer Curls | 2-4 sets, 8-12 reps | Biceps, forearms | Targets brachialis muscle; enhances grip strength; improved muscle stability |
Seated Dumbbell Concentration Curls | 2-4 sets, 8-12 reps | Biceps | Isolates biceps for maximum muscle activation; improved mind-muscle connection |
Standing Simultaneous Dumbbell Curls | 2-4 sets, 8-12 reps | Biceps, forearms | Time-efficient; increased muscle activation due to simultaneous lifting |
Standing Reverse Grip Dumbbell Curls | 2-4 sets, 8-12 reps | Biceps, forearms | Improved forearm strength and definition; increased bicep activation from a different angle |
Ladies and gentlemen, welcome to the Standing Alternate Dumbbell Curls show! This classic exercise is a staple in any bicep workout, and it’s here to help you build those guns you’ve always wanted.
Biceps brachii (the star of the show), brachioradialis, and brachialis.
2-4 sets of 8-12 reps per arm.
Ah, the Standing Dumbbell Hammer Curls! This mighty exercise is like the Thor of the bicep workout world, ready to bring down the hammer on your arms and forge some powerful biceps.
Biceps brachii, brachioradialis, and brachialis.
2-4 sets of 8-12 reps per arm.
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Introducing the Seated Dumbbell Concentration Curls! This Zen-like exercise is all about mindfulness, focus, and squeezing every ounce of growth from your biceps. Oh, and it’s a great way to catch your breath after those standing curls.
Biceps brachii and brachialis.
2-4 sets of 8-12 reps per arm.
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Ready to double the fun? Standing Simultaneous Dumbbell Curls are here to save you some time and ensure your biceps get equal love. Time to show off those guns and make the most of your 5-minute workout!
Biceps brachii and brachialis.
2-4 sets of 8-12 reps per arm.
Looking to shake things up a bit? Standing Reverse Grip Dumbbell Curls will have you flipping your grip for an exciting twist on the classic curl. It’s time to unleash your inner bicep beast and get those gains!
Biceps brachii, brachialis, and brachioradialis.
2-4 sets of 8-12 reps per arm.
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I have created two workout plans for you.
Standard Sets: You perform all the exercises in order and take upto 45 seconds rest in between
Supersets: You perform the exercises in superset groups where theres minimal, if any, rest between them.
If you are new to 5-minute arm workouts then start with the first workout plan.
Exercise Name | Sets and Reps | Training Tips |
Warmup (Jumping Jacks, Arm Circles) | 1 set of 30 seconds | Warm up the muscles and joints, and increase heart rate. |
Standing Alternate Dumbbell Curls | 1 set of 8-12 reps | Focus on control and isolation; avoid swinging. |
Standing Dumbbell Hammer Curls | 1 set of 8-12 reps | Keep elbows steady at your sides; maintain an upright posture |
Seated Dumbbell Concentration Curls | 1 set of 8-12 reps | Sit on the edge of a bench; isolate the biceps; avoid using momentum. |
Standing Simultaneous Dumbbell Curls | 1 set of 8-12 reps | Keep a steady pace and engage the core |
Standing Reverse Grip Dumbbell Curls | 1 set of 8-12 reps | Turn palms down; curl with control |
Cooldown (Stretching) | 1 set of 30 seconds | Stretch the biceps, triceps, and forearms to promote muscle recovery. |
Exercise Name | Sets and Reps | Training Tips |
Warmup (Jumping Jacks, Arm Circles) | 1 set of 30 seconds | Warm up the muscles and joints, and increase heart rate. |
Superset 1: | ||
Standing Alternate Dumbbell Curls | 1 set of 8-12 reps | Focus on control and isolation; avoid swinging. |
Standing Dumbbell Hammer Curls | 1 set of 8-12 reps | Keep elbows steady at your sides; maintain an upright posture |
Superset 2: | ||
Seated Dumbbell Concentration Curls | 1 set of 8-12 reps | Sit on the edge of a bench; isolate the biceps; avoid using momentum. |
Standing Simultaneous Dumbbell Curls | 1 set of 8-12 reps | Keep a steady pace and engage the core |
Final set | ||
Standing Reverse Grip Dumbbell Curls | 1 set of 8-12 reps | Turn palms down; curl with control |
Cooldown (Stretching) | 1 set of 30 seconds | Stretch the biceps, triceps, and forearms to promote muscle recovery. |
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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.
As long as you put your all in the sets, continue to progress every session with weight and reps then you can expect to gain at least 1 inch to your biceps within 12 weeks.
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Absolutely! This workout is perfect for home gyms, as it requires minimal equipment – just a pair of dumbbells and enough space to move around.
Choose a weight that is challenging but manageable. You should be able to complete the recommended sets and reps with good form, but still feel some muscle fatigue towards the end of each set.
It’s important to give your muscles time to recover between workouts. Aim to do this workout 2-3 times per week, allowing at least 48 hours of rest between sessions.
Yes, you can incorporate this workout into a larger routine, focusing on other muscle groups or adding cardiovascular exercises for a well-rounded fitness plan.
Yes, this workout is suitable for all fitness levels. Just make sure to start with a lighter weight and focus on proper form before progressing to heavier dumbbells.
Keep your core engaged, back straight, and elbows tucked in close to your body during the curls. Focus on maintaining a controlled motion and avoid using momentum to lift the weights.
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To make the workout more challenging, you can increase the weight of the dumbbells, add more sets or reps, or incorporate advanced techniques like supersets or drop sets.
Always consult with a healthcare professional before starting any new exercise routine, especially if you have a pre-existing injury. They can advise you on modifications or alternative exercises to prevent further injury.
Results will vary depending on factors like your starting point, workout consistency, and diet. However, you should start to see some progress within 4-6 weeks if you follow the workout consistently and maintain a healthy diet.
While this workout is designed for dumbbells, you can substitute them with other types of weights like kettlebells or resistance bands if necessary. Just be aware that the exercises may feel slightly different when using alternative equipment.
Follow the 5-minute workout in this article, and you will be on your way to growing your biceps with increased size and strength.
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.
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.
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.
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.
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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.
One of the best ways to increase biceps width is through targeted workouts. This includes incorporating a mix of curl variations and other compound exercises.
There are specific short head bicep exercises that can effectively target this muscle, helping to enhance its definition and strength.
Absolutely! There are numerous effective bicep workouts at home that you can perform with minimal equipment.
Bicep exercises with dumbbells are incredibly versatile and effective for arm growth. You can perform traditional curls, hammer curls, and many more.
Bicep machine workouts are very effective, providing consistent resistance and helping to isolate the biceps for maximum growth.
While not a primary focus, pushups do work the biceps to some degree. However, for targeted bicep growth, it’s beneficial to incorporate more bicep-specific exercises.
Proper warm-up is crucial to prevent injury. A good bicep warm-up includes light cardio and dynamic stretches that target the biceps.
Both are excellent exercises for bicep development, but they target different parts of the arm. Read more about the Hammer Curl vs Bicep Curl here.
here are several lower bicep workout exercises that can effectively target the lower part of your biceps for a well-rounded look.
21s bicep curls are an intense variation of traditional curls. This technique involves performing 7 half-reps in the lower range of motion, 7 half-reps in the upper range, and then 7 full range curls.
Yes, training bicep and tricep on the same day can be highly effective for arm development. It allows you to fully target and fatigue these muscle groups.
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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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