Wondering how to grow big biceps? I'm going to give you a killer 10 minute dumbbell biceps workout. We’ll use 3 different training methods that will cut your workout time by 1/3rd WHILE helping you get bigger biceps – at the same time. I’ll show you how each of these methods work using science, and exactly how to use them (with some of the best dumbbell biceps exercises around) in your workout for big biceps.
Alright so here’s the 10-minute dumbbell biceps workout. Method 1 takes about 2 minutes to complete and will use something called rest pause sets. Method 2 will pair two bicep exercises together as a compound set that will take 5 minutes to complete. Method 3 will finish the workout off with drop sets that will take only 1 minute to complete. Assuming 1 minute of rest between each method, you’ll be done in just 10 minutes.
Method 1: Rest Pause (1 set of 20 reps total)
Dumbbell Curls
Method 2: Compound Set (3 sets of 8-12 reps)
Spider Curls
Incline Dumbbell Curls
3 compound sets of 8-12 reps
Drop Set (5 drop-sets total):
Hammer Curls
5 drop-sets total
To kick the workout for big biceps off, we’re going to implement rest-pause training. This is a method where instead of doing a bunch of sets for an exercise, you combine it all into just one long set. We’ll apply this to our workout with an exercise that is safe for us to push our limits with, standing dumbbell curls. Start by finding a weight that you could typically do 6-8 reps with. You’re going to perform as many reps as you can while maintaining good form. Once you finish your first rest pause set and can’t do anymore reps, put the weights down, rest for just 20 seconds, and then immediately perform another set using the same weight again for as many repetitions as you can. Keep repeating this process until you have completed a total of 20 reps.
Method 2, compound sets, takes two types of bicep exercises that can be performed back to back without rest. This is possible because the bicep is composed of two heads that have slightly different functions. We can take advantage of this to save time AND get bigger biceps by performing a compound set of two bicep exercises performed back to back without rest. To perform this compound set, start by setting an adjustable bench up to 30 degrees, generally the third or fourth notch on the bench.
Then, pick a weight that you could typically do 10-12 reps with in a normal bicep curl. With the dumbbells in hand, lay with your stomach on the bench and your arms hanging down in front of you. Lock your elbows in that position and then curl the weight up. Do as many reps as you can with good form, ideally somewhere between 8-12 reps. Immediately after, we are going to flip over on the bench, keep the same exact pair of dumbbells, but now position the arms behind the body. Lock your elbows in place, and then curl the weight up. Once again, you are going to empty the tank on this one by performing as many reps as you can while keeping good form. After doing so, you’ll have completed one compound set. Take 60 seconds to rest and then repeat this 2 more times. After your last set, rest for 60 seconds, then move onto the final exercise.
For the last exercise we are going to use drop sets. This is where you do a bunch of sets without rest but drop the weight after each set. As for the exercise we’ll apply drop sets to, we want to use one of the best dumbbell biceps exercises around that will target an arm muscle called the brachialis. When grown, it can help to push up your biceps, creating an illusion of a bigger bicep. It can be targeted by using curls where the hand is in a neutral position, such as in a hammer curl where you hold the dumbbells as if they were hammers. To implement this, start by finding a weight that you can initially do between 15 and 20 reps with. Using that weight, perform one set of hammer curls to failure with good form, keeping the elbow locked in place with minimal swinging. After you can’t do any more reps, immediately move to the next lowest set of DB’s and perform another set to failure. Repeat this until 5 total sets are completed.
Then you’re done! You now know how to grow big biceps – even only with just dumbbells. You can see how much more effective your workouts can be if you apply the right science. To apply this science to all your workouts, not just your biceps, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
https://builtwithscience.com/your-potential-realized/?utm_source=YouTube&utm_medium=Video&utm_campaign=The+FASTEST+Biceps+Workout+With+Dumbbells+%28That+Actually+Works%29&utm_term=22%2F08%2F2021
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Let me know how you liked the workout! Comment below what other muscle groups you’d like me to cover in this fashion, and I’ll get on it! Cheers!
would an arm blaster be helpful in keeping proper form?
Shoulders and back
something for the lower back?
@TK YES bless us with the ultimate 20 minute arms routine
I like your videos, but wondering why you aren’t bigger. You’re nicely toned, but I wouldn’t call you built.
That was just what I needed. Thanks Jeremy
Thank you Jeremy, you always making great videos !
Bro perfect I was just about to do back and biceps.
“You will only need dumbells”
Somewhere around the middle of the video: *A wild adjustable bench appears*
don’t lift the bench
Not to mention, you need dumbells of a whole lot of different weights :)
@Raul Saavedra Adjustable dumbbells
@ZapSavage Given the pace recommended in the video, I don’t think those are a good option
Hands down the best Fitness YouTube channel. I’ve applied some of these techniques like the 3/7 method from another video you did, and not only did I cut down the time, but I noticed significant gains as a result from it. I’m excited to apply this method for tomorrow’s bicep workout!
Can you please do a dumbell only full body workout?
Would drop sets also be good for all other muscle groups?
Yes, but not for every workout.
Thank you thank you!
Great info
Now we want a tricep workout like this =)
1:16 when your waiting next to a group of strangers that are the same age as you
Am I supposed to do all 3 methods in the same day?
While the rest-pause set and the compound-set are very effective ways of training, proven with research, combining these, and especially doing drop sets after, probably would lead to excessive volume. This could potentially be an even bigger problem, as, if these are done in a push-pull leg split or upper-lower split, other exercises focused on the forearms or back, will also involve the bicep. You’ve said this yourself in your ‘Best pull workout'(Or something like it), where you say to only do a single bicep exercise after, and I’m surprised this common and proven concept isn’t taken into consideration in your video.
Another issue is how you describe the two bicep heads. Yes, these are two parts of the bicep, and it is possible to focus more on one of the heads. But saying you can isolate either one of them, and superset(compound set) the two heads, is just wrong, this is simply doing two sets of rest-pause, with a pause in between, which is not proven science, and even adds more of a problem to the already excessive volume.
This is really nitpicking sorry, but by you being a science-focused influencer, many people watching this video can potentially go and design their own workouts around this ‘science’, thinking this will get them bigger, when this much volume, in almost all cases, potentially could lead to more muscle damage than repair.
amazing video!!! i have one question, can we apply this for lets say shoulders? triceps? and if so if i want to do biceps and shoulders i do this full bicep workout and a full shoulder workout? sorry im kinda noob!