If you have just 10 minutes and want a home biceps workout that will let you build big biceps at home, then this is the video for you. Here I show you a workout for biceps at home that requires just a single resistance band or a pair of heavier dumbbells. No matter which one you choose, you will be able to complete your biceps workout in just 10 minutes and start seeing results fast.

The key to this bicep workout is the low barrier of entry regarding the equipment needed. Most of us, even if we don’t have a home gym, have a pair of dumbbells laying around. Furthermore, we often have a single resistance band or are able to purchase one inexpensively at any local sporting goods store. As I said, it doesn’t matter which one you want to use for this workout, they will both get the job done.

That said, let’s start breaking down the lighter biceps band workout.

The key to the effectiveness of this home workout for biceps is to take advantage of the hypertrophy stimulus gained from metabolic stress caused by higher repetition, low rest, light load workouts. Each of the biceps exercises included in this home workout are to be performed for 45 seconds, followed by just a short 15 second rest to shake out the burn and then finished off with one more round of the same movement. This is to be repeated a total of 5 times for a total workout duration of 10 minutes.

If at any point you feel as if you can’t complete the reps due to the overwhelming metabolic burn in your arms, simply rest as briefly as possible and get back to cranking out your reps until the time is over.

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The exercises, sets and reps in this lighter band home biceps workout are as follows:

Light Home Biceps Workout
– No Money Curls – 45 sec on / 15 sec off x 2
– Banded Drag Curl 45 sec on / 15 sec off x 2
– Lip Buster Step Back Curls – 45 sec on / 15 sec off x 2
– Cross Body Hammer Curls – 45 sec on / 15 sec off x 2
– Leaning Stretch Curls – 45 sec on / 15 sec off x 2

If you would rather rely more on eccentric stress and tension as your drivers of muscle growth, then you will definitely want to try out the heavier version of this biceps workout.

Just like the lighter version, you will be able to do this entire workout for your biceps at home. The best part is, you will only need a single pair of heavier dumbbell to get the job done. By structuring the exercises in a way that the easier moves are saved for when the arms are more fatigued, you will be able to keep going even when you are feeling at your most tired.

That said, the working periods here are going to be 1 minute long. The rest periods however will be longer, one minute each, to allow you to account for the fact that the overall tension is higher and the muscles will need more recovery in between efforts in order to continue to perform at a capable level.

The exercises, sets and reps in this heavier dumbbell home biceps workout are as follows:

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Heavy Home Biceps Workout
– “Straight Bar” DB Curls – 1:00 on / 1:00 off
– DB Drag Curls – 1:00 on / 1:00 off
– Alt. DB Curls – 1:00 on / 1:00 off
– DB Cross Body Hammer Curls – 1:00 on / 1:00 off
– DB Waiter’s Curl – 0:45 on / 15 sec off
– DB ISO/ECC Burnout x 1:00

Keep in mind, following your last db waiter’s curl exercise, you will take just a 15 second rest before you finish off your workout with a combination isometric/eccentric biceps hold exercise for 60 seconds. The goal is to try and complete the entire minute without maintaining some level of tension in your biceps in either an isometric or eccentric form. This is tough but something you can do if you put your mind to it.

If you are looking for a complete workout program that you can do at home that will help you to build pounds of new muscle while training like an athlete, be sure to head to athleanx.com and get the ATHLEAN-X Training program that matches your exact goals. Build ripped athletic muscle in just weeks by following a step by step home workout and meal plan.

For another at home bicep workout and workouts for biceps at home, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

Step by Step Workouts and Meals – http://athleanx.com/xero
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74 thoughts on “10 Min | Home Biceps Workout (SETS AND REPS INCLUDED!)”
  1. *NEW “FAST ACTION” Q&A* – Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

    1. Hey Jeff. I have a heart condition but I’m trying to get in the best shape possible for me. Is there a special kind of program that I could use?

    1. Jason Titelman He already got a decent physique, He’s a coach, He is not competing and he don’t really need to make more gain since he probably reached his limit. He just have to maintain and since he’s an advanced lifter, he recover faster

  2. Question for Jeff: Whenever i try to stress my biceps, the tendons than connect them to my forearm start to hurt. Am i doing anything wrong or should i not try to stress them?

    1. Nick Ik you’re most probably a new lifter cuz i had the same problem when i started lifting weights.Just warm up properly and dont forget to stretch.Also doing some cool down stretches would also help

    2. If your cool with supplements, take collagen peptide. Look it up on amazon and choose the one with the best views it works well for my wrist pain. Just note that the 20g of protein in it shouldn’t count towards your daily amount because it is missing a key amino acid(tryptophan if your interested). There are powders and capsule forms for whatever you like best, the powder tastes nasty in water so beware of that. Add to juice or take the capsules to avoid the flavor. Make sure you take it regularly to notice diminished pain in the future.

    3. pedrofg I agree with your assessment.

      To the OP of this comment thread…..Pain is almost always a sign of injury or an underlying issue if it occurs during or after exercise (not counting DOMS – delayed onset muscle soreness). If someone experiences pain as the OP says, first seek medical attention. Nobody but a physician that sees you in person should be giving medical advice or an assessment of your situation.

      The source of your issue could be any number of things from minor to more severe depending on what’s going on.

      Best advice I can give is similar to the physiotherapist. Overtraining any muscle group can cause tendonitis, muscle tears, etc…..therefore taking longer rest periods between training that same muscle or muscle group again (72 hours at minimum or longer if still sore) will help prevent overuse injuries, as will lowering the intensity and/or weight used in the exercise. Most people jump right into exercise thinking they can start at a higher level than they can or should, and begin overloading their muscles too quickly, too frequently, with too much weight, and in most cases with poor form. Those factors in themselves are each a recipe for injury.

      PS: I have a background in exercise science, am a long time fitness professional & celebrity trainer, & have been hitting the gym myself for 26 years now & still going strong. I only say this stuff because I do have the credibility & knowledge base unlike most you’ll run into offering advice on these matters in the comments on YouTube.

      I hope you find the cause of your pain and are able to resolve it quickly. Wishing you success in your fitness journey and hope you are staying safe & healthy in these crazy times.

    1. How long: 30 to 35 secs
      When: according to Jeff previous videos there are two important moments: as you wake up and when you’re about to sleep.

      First one to feel relief and being able to do better on your later workout (not immediately, that would kill your gains) and the second to improve gains as you sleep.

    2. ClutchThreeGod End of the day, there’s no total wrong or right answer to this…..well there is a WRONG answer, which would be to stretch a cold muscle that’s not properly warmed up as that’s a recipe for potential injury.

      I mostly agree with everything Jeff says & have a lot of respect for him, but I sometimes have a different perspective than him in some areas. Been a celebrity trainer most of my career in the fitness industry & have 26+ years of personal experience in the gym as well, & was an exercise science major in college, so I’d say I know a thing or two about this stuff just as he does. Dynamic warmup exercises are generally always recommended before you start any workout though, & I believe Jeff would agree with me on this point.

      End of the day, everyone should do what works best for them, as long as they are always doing it safely & with proper form.

    1. This is almost exactly what I said out loud when he said that in his video! I immediately went to the comments to see if anyone commented it! How hilarious

  3. Hey Jeff, I came up with doing the stretch curl like that on my own a month ago but it found a way to make it a huge metabolic burn. You just step very far out with the band (light band) and every time you reach failure you step back a little bit to turn it into a drop set. Going to failure several times until you literally can’t bend your elbow, try it.

    1. @Error Debug yeah .. if you only care about ”looks” and girls ..
      for other people that care about their WHOLE body and not workout for these bullshits .. it’s a different story

  4. Question for jeff: let’s say you reach your ideal body. How do you train to keep yourself in that shape without getting smaller or bigger?

    1. thats a dumb question. a natty can never have too much muscle. its not like if you do 2 more curls than usual on the next day you look like ronnie coleman or something. the natty Body adapts not that much like a roided body

    2. You need to download an app which tells you your body type. No, I’m kidding!
      You’ll hit a plateau eventually, and at the point, you just have to maintain your workout routine and nutrition regiment. For me, it’s ~145lb with ~10% body fat which is where I am now. My weight fluctuates quite a bit but overall I can stay in the mid 140s. On cardio days [especially when I play soccer] I may drop more weight than usual but I put that weight back on in the next few days with very few changes to the amount of food I eat. That seems to work for me. I would love to hear if others have a complete different method.

  5. Hey Jeff I have a question: how do you feel about calf training? I’ve noticed that calf training doesn’t seem to be emphasized in your training videos, whether its hypertrophy, pre-hab ,or strength/power training. Should we even bother? If so, how should we integrate them into our training?

    1. He has a sore in 6 minutes dedicated for calves (and believe me, it works). Also, when it comes to calf training, your calves will be the least likely to grow out of all your muscles due to the muscle belly and the tendon. But if you’ve never trained calves, you’ll definitely see some results when you try. The thing is, calves will also grow with many leg exercises like squats and Bulgarian split squats, so that’s probably why Jeff doesn’t constantly make videos about it.

    2. Calves are sadly strictly genetic and as the guy above said he has videos on it. You can’t go into calf training and expect em to grow as if they were biceps tho..thankfully i got my mothers calves( yeah i know it sounds funny but she has extremenly good proportions as far as leg goes ) and i have a decently small knee ( the general area has little to no fat there ) so even doing a little bit of weight training my calves blow up and they have extremenly good seperation. If only my upper body was half as genetically gifted as my calves i’d be happy hah.

    1. Julian Feuerbach Every body part needs about 72 hours of rest to recover after a focused strength/resistance training session on those muscles. That’s the generally accepted standard, but it can vary from person to person as some people may take a bit longer to recover with DOMS lasting longer than that.

    2. @FitLabb lol ..new things about muscle recovery have been publiched .. 72 hours? yeah right .. it was 48 and now it dropped to even 1 day ..
      its also up to the level of the workout ..

  6. Sometimes I think if this is all the stuff that he’s just giving away, I can’t even begin to think what all must be on his specialized programs. Jeff the best!

  7. 4:55 never do this thing without clothes on.. If the band breaks, you’ll experience near death experience (lol).
    Jeff doesn’t own a T-Shirt, but you do!
    Stay safe and thank me later.
    Make sure u gain from this quarantine and not waste it.

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