Intense 5-Minute Dumbbell Bicep Workout | Get Bigger Biceps at Home!

Mike Kenler
September 14, 2020

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. Without further ado, today we will take you through an intense 5-minute dumbbell bicep workout.

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.

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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

Perform this curl variation with your palms facing forward and elbows to the side, then curl in and out from a wide angle.

2. Hammer Curl

Grasp each dumbbell so that your palms are both facing inward. Be sure to keep your elbows as still as possible for proper form.

3. Drag Curl

During the drag curl, keep your shoulders and elbows back and your palms facing upwards. It should feel like you are “dragging” the dumbbell upwards.

4. Reverse Curl

Curl the dumbbells upward while your palms stay facing down. Reverse curls are a great way to add some extra brachioradialis development work into the mix as part of your bicep training.

5. Straight Curl

Push the dumbbells together with the palms facing up. Keep the elbows in front of the body and make sure to curl all the way in while every rep fully extending out.


Thank you for being a part of the Anabolic Aliens community. Always feel free to reach out with any questions, comments, or concerns at

Also, check out the Anabolic Aliens Dumbbell Definer program for more awesome workouts with dumbbells!

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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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