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Let's tone and strengthen our arms with this FIRE 10 minute workout at home, featuring all my favorite & most effective exercises for biceps.

We will be doing 30 seconds of each exercise and 10 seconds of rest before moving to the next exercise, which is quite intense! I picked a lighter weight for this no repeat 10 minute biceps workout, which is 2 x 10 lbs (4.5kg) dumbbells, but please pick a weight that is suitable to you - and make sure you pause the video and take breaks if you need them. It is all about HOW you lift, not how much you lift.

Remember to hold your core tight & your back straight during these upper body exercises & to lift the dumbbells slowly & with control. This will help prevent swinging of the weights and will allow you to get the most out of your workouts. Watch out for elbow motion as well - you are going to want to keep your elbows tight and close to your body.

Please make sure you warm up! I recommend this video for a quick 5 minute warmup:
https://www.youtube.com/watch?v=CGukHJsxAeE

I would also recommend adding this workout to another upper body workout, such as this 10 minute SHOULDERS workout:
https://www.youtube.com/watch?v=k_8OjPno__0&t=11s

Or this 15 minute ABS & UNDERARMS workout:
https://www.youtube.com/watch?v=01LvnhxAsYw&t=31s

Thank you for joining & hope you enjoyed! Please let me know if you have any questions in the comments below.

🤍 V

Workout Details:
00:00 Intro
00:43 Alternating Twist-In Bicep Curl
1:23 Alternating Hammer Curl
2:03 Concentration Curl (Right Arm)
2:43 Concentration Curl (Left Arm)
3:23 Hammer Curl (Both Arms)
4:03 Alternating Across Body Bicep Curl
4:43 Alternating Around the World Bicep Curl
5:23 Alternating Twist-In Curl
6:03 Alternating Front Bicep Curl
6:43 Alternating Lateral Curl
7:23 Squat & Waiter-Style Curl
8:03 Alternating Bottom Half Curl
8:43 Alternating Top Half Curl
9:23 Alternating Bottom Half Hammer Curl
10:03 Alternating Top Half Hammer Curl


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DISCLAIMER: Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.