4-Minute Tabata Dumbbell Bicep Workout | How to Build Bigger Biceps!

By
Mike Kenler
January 5, 2021

Intense Tabata Bicep Workout — Dumbbells Only!

What’s up Aliens! Today we are going to tackle a dumbbell bicep workout using a tabata training technique.

Tabata is a form of high intensity interval training that will make you expend calories faster, burn more fat, and build more muscle. Let’s get them gains together Aliens!

TOTAL LENGTH: 4 minutes

INTENSITY LEVEL: High

EQUIPMENT NEEDED: A Pair of dumbbells

Skill level

BEGINNER = Complete the following video workout 4 times and rest after each for 2 minutes and 15 seconds.

INTERMEDIATE = Complete the following video workout 5 times and rest after each for 1 minute and 30 seconds.

ADVANCED = Complete the following video workout 5 times and rest after each for 45 seconds.

To begin, find a comfortable spot in an open space. Perform each of the following exercises for twenty seconds of high intensity followed by 10 seconds of rest, then transition to the next exercise.

Complete the exercises in a round format. This means that since there are 4 exercises in the circuit, you’ll finish all 4 then go back to the first exercise and repeat in the same order following the 20:10 interval.

Two rounds of the 4 exercises will be considered 1 full circuit set. If you do need a break, take one! Each time you do this circuit, try to do more reps, add more weight and/or take fewer breaks.

1. Reverse Zottman Curl

Setup:

a) Grab a pair of dumbbells with your palms facing down.

b) Assume a standing position with your feet roughly hip width apart.

Action:

a) Keeping your back straight, contract your biceps to curl the dumbbells upwards.

b) Squeeze your biceps hard at the top and twist your hands so that your palms are facing up.

c) Slowly lower the dumbbells to the starting position and twist your hands so that your palms are facing down again.

d) Repeat!


2. Inward Curl

Setup:

a) Assume a standing position with your feet roughly shoulder width apart.

b) Grab a pair of dumbbells and push them together in front of your body your palms facing each other.

c) Elevate your arms out to the side and secure positioning of your elbows angled sideways.

Action:

a) While keeping your elbows stationary, contract your biceps to curl the dumbbells upward.

b) Squeeze your biceps hard at the top.

c) Repeat!

3. Zottman Curl

Setup:

a) Grab a pair of dumbbells with your palms facing forward.

b) Assume a standing position with your feet roughly hip width apart.

Action:

a) Keeping your back straight, contract your biceps to curl the dumbbells upwards.

b) Squeeze your biceps hard at the top and twist your hands so that your palms face downward.

c) Slowly lower the dumbbells to the starting position and twist your hands so that your palms are facing forward again.

d) Repeat!

4. Hammer Straight Curl

Setup:

a) Grab a pair of dumbbells with your palms facing each other.

b) Assume a sturdy standing position with your back straight.

c) Place the dumbbells together in front of you.

Action:

a) Contract your biceps to curl the dumbbells upwards.

b) Squeeze your biceps hard at the top of the rep and slowly lower the dumbbells to the starting position.

c) Repeat!

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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