5-Minute Intense Bicep Workout With Dumbbells
What’s going on, Aliens! Today marks the first installment of a new series on The Signal called Workout Wednesdays.
Every Wednesday, we will be releasing a workout you can follow to get them Gains Out of This World.
Let's tackle this intense 5-minute dumbbell bicep workout to get bigger biceps!
TOTAL LENGTH: 5 minutes
INTENSITY LEVEL: High
EQUIPMENT NEEDED: Dumbbells
Skill level
Beginner = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.
Intermediate = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.
Advanced = Complete this workout four times. Rest after each workout for 1 minute, then repeat.
Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. This is a very intense circuit, so be sure to choose a manageable weight to lift for five minutes.
If you need to take a quick break, shake out your arms and get right back at it. The key is always progress over perfection!
1. Wide Curl
Setup:
a) Grab a pair of dumbbells with your palms facing away from you and assume a comfortable standing position.
Action:
a) Position your elbows to the side and contract your biceps to curl the dumbbells upwards from a wide angle.
b) Squeeze your biceps hard at the top and slowly return to the starting position.
c) Repeat!
2. Hammer Curl
Setup:
a) Grab a pair of dumbbells with your palms facing each other and assume a comfortable standing position.
Action:
a) Keeping your elbows still, contract your biceps to curl the dumbbells upwards.
b) Squeeze your biceps hard at the top and slowly return to the starting position.
c) Repeat!
3. Drag Curl
a) Grab a pair of dumbbells with your palms facing away from you and assume a comfortable standing position.
Setup:
a) Grab a pair of dumbbells with your palms facing away from you and assume a comfortable standing position.
Action:
a) Bring your elbows and shoulders back slightly as you curl the dumbbells upwards. It should feel like you are "dragging" the barbell up your body.
b) Squeeze your biceps hard at the top and slowly return to the starting position.
c) Repeat!
4. Reverse Curl
Setup:
a) Grab a pair of dumbbells with your palms facing towards you and assume a comfortable standing position.
Action:
a) Keeping your elbows still, contract your biceps to curl the dumbbells upwards.
b) Squeeze your biceps hard at the top and slowly return to the starting position.
c) Repeat!
5. Straight Curl
Setup:
a) Grab a pair of dumbbells with your palms facing away from you and assume a comfortable standing position.
Action:
a) With your elbows in front of your body, position the dumbbells close together and contract your biceps to curl them upwards.
b) Squeeze your biceps hard at the top and slowly return to the starting position.
c) Repeat!
Join the Invasion!
This Anabolic Aliens membership will grant you access to workout classes, rehab programs, diet plans, and more exclusive content to help you achieve sustainable success!
