A Quick Dumbbell Bicep Workout to Show Your Arms Some Love


You do not require to intend an entire arms day to strike your biceps: This super-quick dumbbell bicep workout has you covered.


Your biceps, the muscles in the front of your upper arm that aid you bend your elbow joint and rotate your lower arm, play a vital role in movements you perform in and outside of your workout. Every single time you pull something towards you– state, a cars and truck door, or a dumbbell while you’re doing a row– your arms assist your back muscle mass to help with that drawing movement, ACE-certified individual trainer Sivan Fagan, owner of Solid With Sivan in Baltimore, MD, tells FOODIEST.

That’s why working these muscle mass can help you get more powerful in back-focused exercises like rows, in addition to the often-elusive chin-up. If you’re solid enough to launch the pull from a dead hang (by involving your lats), yet battle after that, building stamina in your arms can be essential. “Your arms really start on top of the move,” claims Fagan.

As well as good news for all you time-strapped exercisers: You do not require to spend a whole lot of time working them.

” Since the arms are a little muscle mass team, they do not need a lot of direct stimulation,” states Fagan. “A biceps finisher at the end of your exercise is most likely to provide you the largest bang for your buck.”

That’s why Fagan produced a dumbbell bicep exercise that takes simply 7 mins. You can utilize it as a finisher to wear out your arms after a pull-focused workout (like this back exercise), or as a method to enter some opposing-muscle work after a push-focused exercise (like this upper body workout or shoulder exercise). And also, if you’re short promptly, you can do this dumbbell biceps finisher on its own also.

The three exercises in this arms workout with dumbbells struck both heads of your arms, and, thanks to modifications in grip, you’ll hit them from various angles too. There’s likewise an abdominal muscle component, considering that the initial workout, the watercraft present biceps curl, challenges your core to continue to be stable as it resists rotation and also expansion. With the neutral-grip hammer crinkle, your forearms will certainly additionally obtain some job also.

Intend to stress out your biceps? Below’s exactly how you can begin.

The Workout

What you’ll need: A pair of light dumbbells. Due to the fact that you’ll be functioning the very same muscular tissue away in all three actions, you ought to pick a lighter weight than you would certainly if you were doing the workout in straight collections, claims Fagan. (For context, I utilized weight that was two-thirds the quantity I use for straight collections of 12 associates, and also it smoked me by the end.).


  • Boat-pose biceps curl.
  • Wide-grip arms curl.
  • Hammer-grip arms crinkle.


Do reps of each exercise for 40 seconds prior to going on to the following. Try not to remainder in between workouts unless you need to be able to keep selecting appropriate type. Concentrate on doing tidy representatives as opposed to trying to get in as many as feasible. After each round, remainder for 30 seconds. Full 3 rounds complete.

1. Boat-Pose Biceps Curl

Katie Thompson
  • Hold a dumbbell in each hand, palms encountering ahead, and also stay up straight with your legs curved, feet level on the flooring.
  • Keeping your legs with each other, gradually raise them off the flooring till they create a 45-degree angle to your upper body. Engage your entire core, maintain your back flat, and also equilibrium on your tailbone. Keep your knees curved.
  • Slowly curl your hands up towards your shoulders, pressing your arms. Keep your elbow joints tight to the sides of your body.
  • Bend your elbows to reduce the weight back down. This is 1 rep.
  • Continue for 40 seconds.

2. Wide-Grip Arms Crinkle

Katie Thompson
  • Stand with your feet shoulder-width apart.
  • Hold a dumbbell in each hand, and also hold your arms wide at your sides with your joints pushing in toward your ribs, hands encountering up.
  • Carry out a wide-grip arms curl by flexing at the joint.
  • Bend your arm joint to reduce the weight pull back. This is 1 rep.
  • Continue for 40 secs.

3. Hammer-Grip Biceps Curl

Katie Thompson
  • Hold a pinhead in each hand, arms unwinded on your sides, as well as palms facing each other.
  • Curl the weights to your shoulders.
  • Bend your joint to lower the weight pull back. This is 1 rep.
  • Continue for 40 seconds.