The Best 5-Minute Dumbbell Bicep Workout for Maximum Gains

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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!

 

Recommended Read: >>> Retro Fitness Vs Blink: A Detailed Comparison <<<

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

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

Recommended Read: >>> What is Considered Big Arms (Explained) <<<

Exercise 1: Standing Alternate Dumbbell Curls

Description of the exercise:

 

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.

 

Muscles Worked:

 

Biceps brachii (the star of the show), brachioradialis, and brachialis.

 

How To Perform The Exercise:

 

  1. Stand tall with a dumbbell in each hand, palms facing forward.
  2. Keep your elbows close to your body and your upper arms stationary.
  3. Curl one dumbbell toward your shoulder, squeezing your bicep at the top.
  4. Lower the dumbbell back down slowly, maintaining control.
  5. Repeat on the other side.
  6. Continue alternating sides for the desired number of reps.

 

Recommended Sets and Reps:

 

2-4 sets of 8-12 reps per arm.

 

Tips To Help:

 

  • Keep your core engaged and avoid swinging your body.

 

  • Focus on a slow and controlled movement for maximum muscle gains.

 

  • For an extra challenge, perform the curls simultaneously.

 

Benefits Of This Exercise:

 

  • Effectively targets the biceps.

 

  • Helps improve muscle imbalances.

 

  • Can be performed with a variety of dumbbell weights.

 

Drawbacks Of This Exercise:

 

  • Not the most time-efficient exercise when focusing on both arms.

 

  • May require lighter weights to maintain proper form, especially for beginners.

 

Exercise 2: Standing Dumbbell Hammer Curls

Description of the exercise:

 

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.

 

Muscles Worked:

 

Biceps brachii, brachioradialis, and brachialis.

 

How To Perform The Exercise:

 

  1. Stand tall with a dumbbell in each hand, palms facing your thighs.
  2. Keep your elbows close to your body and your upper arms stationary.
  3. Curl one dumbbell toward your shoulder, keeping your palm facing your body (hammer grip).
  4. Lower the dumbbell back down slowly, maintaining control.
  5. Repeat on the other side.
  6. Continue alternating sides for the desired number of reps.

 

Recommended Sets and Reps:

 

2-4 sets of 8-12 reps per arm.

 

Tips To Help:

 

  • Engage your core to prevent any unnecessary swinging.

 

  • Keep the movement slow and controlled for maximum muscle tension.

 

  • For an extra challenge, perform both hammer curls simultaneously.

 

Benefits Of This Exercise:

 

  • Targets different parts of the biceps for well-rounded arm development.

 

  • Helps improve grip strength.

 

  • Can be performed with a variety of dumbbell weights.

 

Drawbacks Of This Exercise:

 

  • Similar to alternate dumbbell curls, may require lighter weights for proper form.

 

  • Not the most time-efficient option when focusing on both arms.

 

Recommended Read: >>> Is It Possible to Increase Wrist Size <<<

Exercise 3: Seated Dumbbell Concentration Curls

Description of the exercise:

 

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.

 

Muscles Worked:

 

Biceps brachii and brachialis.

 

How To Perform The Exercise:

 

  1. Sit on a bench with your legs spread, and plant your feet firmly on the ground.
  2. Hold a dumbbell in one hand, and rest your elbow on the inside of the corresponding thigh.
  3. Allow the dumbbell to hang down, with your arm fully extended.
  4. Curl the weight towards your chest, keeping your upper arm stationary.
  5. Slowly lower the dumbbell back down to the starting position.
  6. Complete the desired number of reps, then switch arms.

 

Recommended Sets and Reps:

 

2-4 sets of 8-12 reps per arm.

 

Tips To Help:

 

  • Keep your back straight and your core engaged for stability.

 

  • Focus on isolating your biceps and maintaining a controlled movement.

 

  • Don’t rush through the reps; feel the burn and embrace the pump!

 

Benefits Of This Exercise:

 

  • Excellent for isolating the biceps and promoting muscle growth.

 

  • Helps improve mind-muscle connection.

 

  • Can be performed with a variety of dumbbell weights.

 

Drawbacks Of This Exercise:

 

  • May require lighter weights to maintain proper form.

 

  • One-arm focus can be time-consuming.

 

Recommended Read: >>> Mastering Tricep Workouts with Dumbbells: A Comprehensive Guide to Strengthen Your Arms <<<

Exercise 4: Standing Simultaneous Dumbbell Curls

Description of the exercise:

 

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!

 

Muscles Worked:

 

Biceps brachii and brachialis.

 

How To Perform The Exercise:

 

  1. Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand.
  2. Maintain a neutral grip, with your palms facing forward and arms extended by your sides.
  3. Simultaneously curl both dumbbells towards your shoulders, keeping your elbows tucked and stationary.
  4. Slowly lower the weights back to the starting position, maintaining control throughout.
  5. Repeat for the desired number of reps.

 

Recommended Sets and Reps:

 

2-4 sets of 8-12 reps per arm.

 

Tips To Help:

 

  • Keep your core engaged and your back straight for stability.

 

  • Focus on controlling the weights and not swinging your body for momentum.

 

  • Maintain an even pace to ensure proper muscle activation and avoid muscle imbalances.

 

Benefits Of This Exercise:

 

  • Efficiently works both biceps at the same time.

 

  • Engages stabilizing muscles for improved overall upper body strength.

 

  • Helps to develop better muscle symmetry.

 

Drawbacks Of This Exercise:

 

  • Can be challenging to maintain proper form with heavy weights.

 

  • May require more focus on keeping both arms moving simultaneously.

 

Exercise 5: Standing Reverse Grip Dumbbell Curls

Description of the exercise:

 

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!

 

Muscles Worked:

 

Biceps brachii, brachialis, and brachioradialis.

 

How To Perform The Exercise:

 

  1. Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand.
  2. Assume a reverse grip, with your palms facing down and arms extended by your sides.
  3. Curl both dumbbells towards your shoulders, keeping your elbows tucked and stationary.
  4. Slowly lower the weights back to the starting position, maintaining control throughout.
  5. Repeat for the desired number of reps.

 

Recommended Sets and Reps:

 

2-4 sets of 8-12 reps per arm.

 

Tips To Help:

 

  • Keep your core engaged and your back straight for stability.

 

  • Focus on maintaining a smooth, controlled motion to avoid using momentum.

 

  • Remember to breathe throughout the exercise, exhaling as you curl and inhaling as you lower.

 

Benefits Of This Exercise:

 

  • Targets different muscle groups for increased bicep activation.

 

  • Improves forearm strength and grip.

 

  • Adds variety to your bicep workout routine.

 

Drawbacks Of This Exercise:

 

  • Can be more challenging for beginners to maintain proper form.

 

  • May require lighter weights compared to regular curls due to the change in grip.

 

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

5 minute dumbbell bicep workout_4

The 5 Minute Dumbbell Workout Plan

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. 

 

Standard 5-Minute Dumbbell Workout

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.

Recommended Read: >>> Do Pushups Work Biceps? The Jaw-Dropping Answer You’ve Been Waiting For<<<

Superset 5-Minute Dumbbell Workout

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.

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.

 

5 minute dumbbell bicep workout_6

Recommended Read: >>> The 7 Best Dumbbell Push Ups Exercises You Should Do<<<

Results You Can Expect With 5 Min Dumbell Bicep Workouts

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. 

FAQs for 5-Minute Bicep Workout

Can I do the 5-minute dumbbell bicep workout at home?

Absolutely! This workout is perfect for home gyms, as it requires minimal equipment – just a pair of dumbbells and enough space to move around.

How heavy should my dumbbells be for this workout?

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.

Can I do this workout every day for maximum gains?

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.

Can I combine the 5-minute dumbbell bicep workout with other exercises?

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.

Recommended Read: >>> Bicep Workouts at Home: 12 Powerful Bicep Exercises for Irresistible Arms <<<

I'm a beginner, can I still do this workout?

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.

How do I make sure I'm using proper form during the exercises?

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.

Recommended Read: >>> Should You Take A Pre-workout Before Cardio? Pre Workout Cardio Tips <<<

What can I do to increase the intensity of the 5-minute dumbbell bicep workout?

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.

Can I do the 5-minute dumbbell bicep workout if I have an injury?

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.

How long will it take to see results from the 5-minute dumbbell bicep workout?

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.

Can I use other types of weights besides dumbbells for this workout?

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.

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.

Recommended Read: >>> 9 Best Rear Delt Dumbbell Exercises to Grow Your Delts <<<

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.

How can I increase the width of my biceps?

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.

Which exercises target the short head of the biceps?

There are specific short head bicep exercises that can effectively target this muscle, helping to enhance its definition and strength.

Can I perform bicep workouts at home?

Absolutely! There are numerous effective bicep workouts at home that you can perform with minimal equipment.

What are some bicep exercises I can do with dumbbells?

Bicep exercises with dumbbells are incredibly versatile and effective for arm growth. You can perform traditional curls, hammer curls, and many more.

How effective are bicep machine workouts?

Bicep machine workouts are very effective, providing consistent resistance and helping to isolate the biceps for maximum growth.

Can pushups work the biceps?

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.

How do I properly warm up my biceps before working out?

Proper warm-up is crucial to prevent injury. A good bicep warm-up includes light cardio and dynamic stretches that target the biceps.

What's the difference between a hammer curl and a bicep curl?

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.

How can I target my lower biceps during my workout?

here are several lower bicep workout exercises that can effectively target the lower part of your biceps for a well-rounded look.

What are "21s" in bicep workouts?

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.

Can I do bicep and tricep workouts on the same day?

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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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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