I'm going to give you a killer 10-minute biceps workout - with only dumbbells. Better yet, we'll use 3 different training methods that'll cut your workout time by one-third without sacrificing gains. I'll show you 2 things in this article:
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Alright. So, here's the 10-minute workout. As mentioned earlier, we'll make use of 3 training methods to cut down on your training time:
So, assuming a 1-minute rest period between each method, you'll be done with your biceps workout with dumbbells in just 10 minutes (that you can easily do at home, even). Here's a detailed look at what your routine would look like:
Method 1: Rest-Pause (1 set of 20 reps total)
Dumbbell Curls
Method 2: Compound Set (3 sets of 8-12 reps)
Spider Curls
Incline Dumbbell Curls
3 compound sets of 8-12 reps
Drop Set (5 drop-sets total):
Hammer Curls
5 drop-sets total
To kick your biceps workout with dumbbells off, we're going to implement rest-pause training. This is a method of training where you combine all your sets for an exercise into just one long set - instead of doing them separately.
Illustrating its effectiveness is a recent 2019 study. The researchers split the participants into 2 groups:
The findings? Both training methods resulted in similar gains in size and strength in the biceps - despite the rest-pause group only training for half the time.
So, we'll apply this to our workout. Only, we'll use an exercise that is safe for us to push our limits with: the standing dumbbell curl.
Start by finding a weight that you could typically do 6-8 reps with. You're going to perform as many reps as you can while maintaining good form. This is important because if you don't maintain proper form throughout these dumbbell curls, the rest-pause method won't be as effective. So, as the rest-pause set gets more difficult, be mindful of 2 things:
Once you finish your first rest-pause set and can't do any more reps, put the weights down. Rest for just 20 seconds. Then, immediately perform another set using the same weight again for as many reps as you can. It won't be as many as you could do in the first set. But keep repeating this process until you have completed a total of 20 reps. If done correctly, it will likely take you around 4-5 mini-sets to get to a total of 20 reps. And it will look something like this:
Once you hit 20 reps, rest for 60 seconds. Then you're ready for method 2 in your biceps workout with only dumbbells.
Method 2 is something called compound sets. This method takes 2 types of bicep exercises that can be performed back to back without rest.
This is possible because the bicep is composed of 2 heads:
These 2 heads have slightly different functions. During bicep curls where your arm is held in front of the body, the short head is more active. And the long head, in turn, is less active. Whereas the opposite is true for exercises where your arm is held behind the body.
We can take advantage of this fact to save time. How? By performing a compound set of 2 bicep exercises performed back to back without rest. The first exercise will position the arms in front of the body. That means it will place most of the tension on the short head. Then, once you can't do any more reps, we'll transition immediately to the next exercise. This exercise will place your arms behind the body to involve the long head more since it hasn't been completely fatigued from the first exercise.
Okay. Just a really quick note before we start the compound set. Hopefully, by now, you're seeing the importance of applying science to your workouts if you want to maximize your results. And get the most out of the effort and time you put in.
That's exactly why, within our Built With Science programs, we've dug through hundreds of research papers and collaborated with experts to create a step-by-step program that uses science to maximize your results. Our system has transformed the lives of thousands all over the world. To get started, just take the free 1-minute quiz below; it'll guide you to the best plan for you and your specific body:
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Alrighty, now, let’s get to growing these biceps. Here's how you're going to perform this compound set:
Then, immediately after:
After doing so, you'll have completed one compound set. Take 60 seconds to rest. And then, repeat this 2 more times. After your last set, rest for 60 seconds. Then move onto the final exercise.
For the last exercise in your biceps workout with dumbbells, we're going to use drop sets. This is where you do a bunch of sets without rest - but drop the weight after each set.
Illustrating its effectiveness is a 2017 study. Here, researchers had participants perform curls 2 different ways:
The findings? Researchers found that both groups experienced similar gains in size and strength. But the drop set group finished each workout in less than a third of the time.
As for the specific exercise we'll apply drop sets to? We want to use an exercise that'll target an arm muscle called the brachialis - which has yet to be emphasized with our previous exercises. This muscle actually runs under your biceps. But when grown, it can help to push up your biceps. And that creates an illusion of a bigger bicep.
Your brachialis can be targeted by using curls where the hand is in a neutral position. An example would be with the hammer curl, where you hold the dumbbells as if they were hammers.
To implement this in your biceps workout with dumbbells:
And you're done! You can see how much more effective your workouts can be if you apply the right science.
To apply this science to all your workouts (not just your biceps), take our quiz below to find the best program for you and your body:
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Oh, and to learn about how to grow other muscles like your chest or your shoulders, you can check out these 2 past articles I've written: