Dumbbell only bicep workout!

6 May 2023 · 1 min

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0:44

In this concise instructional video, the presenter demonstrates a focused biceps routine that requires only a pair of dumbbells and a bench. The workout consists of three exercises performed sequentially: seated dumbbell curls, incline dumbbell curls, and hammer curls. For each exercise, the speaker emphasizes proper form—keeping elbows and shoulders pulled back—and recommends 8–10 repetitions per set. The three movements are to be completed back‑to‑back, with the suggestion of completing two such circuits, which the presenter claims will thoroughly fatigue the biceps.

Chapters

Here is a phenomenal way to work your biceps, and all you need is dumbbells and a bench. You are first going to start with just some seated dumbbell curls. Be sure to keep your elbows and your shoulders pulled back the entire time. Do about 8 to 10 reps right there. Then you are going to lean back on the bench, immediately going into these incline dumbbell curls right here. Again, do about 8 to 10 reps. And then you are going to sit right back up, change your palm grip to a hammer, and then do a final 8 to 10 reps with hammer curls. Do all 3 of those back to back to back, and if you do like 2 sets, your biceps will be toast. I promise. Try it out. Hope it helped.