20-Minute Bicep Workout with Dumbbells

Hi, I'm Lindsey Baumgren of Nourish Movelove, and this is your bicep burnout. If you want strong arms hit, subscribe to our YouTube channel. All right, you guys, we have the five best bicep exercises coming at you. This is all about the biceps. Are you ready, Rachel?

It's gonna burn.

It's gonna burn. It's gonna burn. We have five bicep exercises, and we are gonna do it in a rep drop format. So you're gonna do three sets through these five exercises. 15 reps, 12 reps, 10 reps. Okay, so it's rep drop style. So we'll count the reps. You can, and you get to choose how you want to attack this workout. You can try and maintain the weight the entire time. So we're going to stay with. We're going to start with 15s. We're going to try and maintain that. We're going to drop down to tens when we need to. Okay. You could attack this by going really heavy using 20s, and then dropping to 15s and then dropping to 10. So you could drop your weight each set, or you could start lighter. Go 10, 15, 20. So you can pyramid it however you want. There's a variety of ways to tackle it. Each way you choose is going to slightly vary or differentiate the way your bicep works. So if you're coming back and repeating the workout, it's fun to mix it up. You have options. There are options, but we are just going to jump right into this workout. We're going to do a really short warm up just to make sure our arms are ready. And then we're going to just jump right in. You ready, Rach? Okay, so let's just start with a good old. Good old arm flap. Good old arm flap. Just get those arms moving. All about the biceps. All about the biceps. And it's going to be pure fire because you're just attacking and isolating one.

Muscle, one muscle over and over.

Oh, man. Okay, let's go ahead. Reach your fingers towards me. Shrug the shoulders up, roll it back down, reach, shrug, and roll. So reaching, shrugging, and rolling. When we get into biceps, especially those final moves, you're going to start to feel those shoulders creep up. You want to think about creating distance from your shoulders to your ears throughout this entire workout. Okay, so from here, we're actually going to just roll the wrists up because this is going to be a very forearm intensive workout. So forearms right here because you're going to have to grip the dumbbells for all of the exercises while you're doing curls. So go ahead, just roll your wrist out. And now take your right arm out and just pull back gently on your right fingertips. Nice. Now take it and pull it down. There we go. Right? There we go.

There you go.

Switch it out. So go ahead. Left arm out. Pull the fingertips back gently. Nice. And then go ahead, just take it down and pull it out. We'll come back and do that at the end, and it's going to feel really, really good. Okay? All right. You feeling good? Let's go. Feeling good. We're just going to jump right in, you guys. We're just going to start. You just got to attack this workout. Okay? So your first move is going to be a standard bicep curl. Palms face out, supine style. We're going to try and start with our 15s. You got 15 reps, okay? So we're going to count the reps as we go through you. You can always count your own reps. All right? We'll give you a little bit of break in between, and then we'll attack the next move. So shoulders down and back. Soft bend in the knees. Core is nice and tight. Palms are going to face out, and you're going to curl for 15. That's how we start. You ready, Rach?

Let's go.

We go in three, two. Let's go. So you're curling up and down. Exhale up. Inhale, slow. Control lower. Up and down. Nice. We're going to go 15 reps. We're at four. Here it is. Five. I should mention this is a refilm of one of our most popular, popular bicep workouts. One of our most popular. So we're reshooting it. We slightly mixed up the moves, and we played. We're doing rep drop this time. We did timed intervals last time, so you can tell us which format you like better. That's 10. Let's go. Come on. This is 11. Finish it. 12. You got 15 total. 13. Let's go. 14 and 15. Nice work. Now we're going to take those palms. We're going to flip them in. You're going to go alternating hammer curl. Each rep counts as one, so I'm going to go 1. 1. 2, 2, 3. 3. So you're gonna do 15 per arm, technically, palms face in. You ready? Race right in. We're going three, two. Let's go. So it's one and one. There we go. Two and two. So we're gonna link their original format, the time intervals. I think we did like, 40 or 45 seconds of work in the original bicep. And it was filmed on my iPhone. Like, we're coming back. We're making these videos better for you, better quality. You got Rachel with me. So you're not just. I'm not just curling on my own. We get to chat here. Now we get a chat.

Like hanging out with a friend.

Nice work, you guys. Here we go. This is 10. 10 and 10. Now I count backwards. Sometimes I go five, five, four. I don't know. Something about counting backwards just helps. Three. Three. Come on, let's go. Two. Two. You got one more per arm. One. Okay, this is where it's gonna get tough. Rachel's dropping my sister.

I'm gonna try swinging a little bit.

Okay, so right here, you're gonna come to a half curl, and you're gonna go all the way up. Halfway down out wide curl. So it's a half curl. So each one counts as one. So my arms in counts as one. Arms go out. That's two arms in, three arms out. Four. Okay, so 15 total. You ready? I'm gonna try and stick with these weights. Start at that half curl position. Here we go. Here we go. So it's all the way up, halfway down. Go wide up half. That's two. Three. There it is. Open. Four. Nice work. In five. It's a little rotation. Get a little rotator cuff involved in there. Good. Little shoulder health. Nice work right here. Nice. Right here. This is nine. Yes. Ten. We're gonna go back to that reverse counting. It's five. Yes. Four. Come on. Three. Stay with it. Two. And last one. You're so awesome. I gotta shake out those wrists. Okay, you guys, now we're gonna slow it down. It's the slow burn. It's the eccentric curl. So it's that back that palms out. You're gonna curl up and you're gonna go down on a four count. It's really gonna stink, but you're gonna go down on a high count.

I'm hoping this workout so far, it's.

Such a fun workout. It's gonna be hard. Sometimes it's so good to do hard things.

You guys like the hardest workouts? I do.

You do? You do. Challenge yourself down on a four count. Eccentric lower. We go in three, two. Let's go. So curl it up. Go down, two, three, four. To the top. Down, two, three, four. This is where I just close my eyes. Slow, slow, slow. Bottom up. Slow, slow, slow. This is the eccentric lower. So the muscle building actually happens right here in this eccentric motion, which is the way down, up, down, two, three. It burns. Come on. Yes, you can. We call it the slow burn, Rachel. It's the slow stinking burn. It's hard. You're strong. Stay with it. This is 9, 9, 9, 9. This is 10, 10, 10. Whoo. Five more. Let's go. 5, 3, 4, and 4. I lost my count there.

All the counting is helping distract me.

Four. I think it's helpful. Two more down. 2, 3, 4. Last one up. Take it down. 2, 3, 4. Holy bananas. I'm gonna shake it out. That was 15. That's slow burn. I'll tell you what, though. The hardest set is out of the way because now we'll go three count, and then we'll go two count. So the eccentric lower portion also drops. We have one more move, and it is a half curl. So on that wide curl, we did the top half of the bicep. Now we're going to do the bottom half. So you're just going to go halfway up, all the way down, halfway up, all the way down for 15 reps. Yes.

Let's do it.

Let's do it. She says last move, last move. Palms are out. Half curls for 15. In three, two. Let's go, let's go. That's one. Here we go. Two. Knock it out. Knock it out. Three. Could always alternate arms if you need to. Let's go. Five. Six. You got it. Seven. Stay with it. Six. Yes, you can. I got all caught. There we go. 10. Go. 5. 4. I'm in my own world. 3, 2, and 1. Oh, it's so hard. I'm gonna grab water. That is step one, so grab some water. Shake it out. You feel those forearms?

I feel pumped up.

I feel pumped up. We are going to pump you up this workout. I will pump you up. What is that? Arnold Schwarzenegger is.

Yeah.

All right. Okay, good news. Good news for everybody. We go down to 12 reps. I'm gonna keep an eye on those 10 pounds. They're over here. We've got a 12 reps, so standard dumbbell curl, 12 reps, hammer curl. Repeat these five moves. Yes, you can. You can drop weights or do your best with what you can. And drop when you need to. Okay? I'm going to attack these 15s. I'm gonna get my mind right.

Let's go.

We got 12 curls. You ready, Rachel? Let's do it. Palms are out. Fast bend in the knees. I like to think about spreading that floor apart underneath me. That actively engages my glutes. Even though I'm focusing on my biceps. 12. And three. Two. Let's go, let's go. It's 12 when I count backwards. 11. Nice. 10. You got it. Nine. Awesome. Eight. There we go. Seven. Stay with it. Six. Come on. Five. Four. And three. And two and one quick set down each time, because that forearm, that grip. Okay, hammer curls. 1. 1. 2. 2. 3. 3. Up to 12.

Let's go.

I like a good hammer curl. What do you like better, supine or hammer?

Oh, hammer.

Hammer for sure.

The ones that twist, you know, where.

It'S like, oh, foot grip, a little flip grip.

There you go. All right.

Hammer curls in three, two. Let's go, let's go. So it's 1. 1. We're up to 12. 2. 2. Nice work, team. 3. There it is. One rep at a time. But you really just got to break it down too. One rep at a time. It is fun to play strength training. We do some of our workouts in rep format where we're counting rep, some of them in timed intervals. You get to choose. It's good to mix it up. Strength training. Three sets. Always good. You're gonna master the moves, do it, and then do it better. Nice.

Those muscles. Right, right. Especially this one.

10. Right here. 10. 10. Come on. Two more, two more. 11. 11. Let's go. 12. 12. Nice work. I'm gonna set it down. I think this half curl is where I have to drop my weights. A half curl for good form. Otherwise, those shoulders really start to come up. Things get sort of weird. So I'm gonna drop my weights for the half curl, half curl, half curl, wide curl. It's just the top half of that bicep. 12 reps. You ready? Start halfway in. Three, two. Let's go. So half curl. That's one. One. Oh, that's two. There we go.

There we go.

Three. We like this move. Yep. Four. Five. Nice. Six. It's gonna cruise. Seven. Yes. Eight. And a slightly different head of the bicep with that same slightly different angle. 10. Let's go. Come on. Two more. One and two. Nice work, eccentric curls. Oh, can I go back up? I'm gonna try. Okay, so we're gonna go down on a three count this time. So it's up on one, down on three for 12 reps. Yes.

Do it.

It just gets easier, you guys. It just gets easier. We like these workouts. Light at the end of this, Hunter.

Yeah.

True strength. Here we go. Palms out. Eccentric lower on a three count in three, two. Let's go. Let's go. Up on one. Down, two, three. To the top, lower. Two, three. The top. Down, two, three. All the way up. Take it down two, three. Nice work. That's five. Two, three. This is six. You're halfway. Two, three. Come on. Seven. Down, two, three. Let's go. Eight. Down, two, three. It's getting harder. You are stronger. Come on. Two, three. This is 10. Down, two, three. This is 11. Down, two, three. We're so strong. Down, two, three. Shake it. Whoo. Shake it, shake it, shake it. Shake and bake. Whoo.

Shake and big.

Okay, nice work, you guys. You got one more move, and it is the alternating half curls. I'm gonna go back to my tension. Those half curls are a true challenge. Okay, half curls. Half curls for 12. Yes. Half curls for 12. Here we go. Palms face out, halfway up, all the way down in three, two. Let's go. Let's go. Halfway up, all the way down. 2. You got it. 3. Stay in it. 4. Nice work. 5. Feel that grip. Oh, yeah. Gotta think about loosening my grip. I'm just gripping because it's, like, so much tension. Loose grip, strong biceps. Nice. Right here. Let's go. 10. Two more. Two more. One and two. Let's set it down. Let's shake it out. If you can grab your water and bring it up to your mouth.

This is not gonna be a hair washing day. I'm gonna say that.

Like, don't do this on a day. You want to wash your hair, right? How often do you wash your hair?

Twice a week, probably twice a week, maybe.

That may be, but I don't have any babies.

You have babies.

I will say, the more the. Each kid I had, like, the coffee went up and the showers went down. It's a weird. We should graph this. It's a weird pendulum. Three kids, three cups of coffee. No, I'm just kidding. I think I'm like a two cup of coffee, but, like, maybe shower every other day. I try. Okay. Last night, you guys, last time, you got to do these five exercises, and you're down to 10 reps. We can do 10. 10 is gonna feel so manageable. 10 is gonna feel so manageable. I'm gonna pick up my 15s and we're gonna do it. We're gonna do it. Yes. Here we go. You're gonna do dumbbell curls. Palms are gonna face out, and you are gonna curl for 10 reps. Are you ready, Rachel? Roll those shoulders down and back. Soft. Bend in those knees. Spread that floor apart underneath you. 10 curls in three, two. Let's go. Let's go. It's 10. I'm gonna count backwards. Bertol, something about that. Count backwards. That just helps. 8. You got it. 7. Stay. Nice work. 5. You're almost there. 4. Nice work. 3 and 2 and 1. Hello, biceps. They're getting so strong. I do like working on my biceps and isolating them because it does help with pull ups. I have pull up goals. I know a lot of you guys out there have made pull up goals. We love having pull up goals. Strong back, strong biceps. Those are your pull muscles. Hammer curls. 10 of them. 10 per arm. Palm facing, 10 per arm. We go in three, two. Let's go, let's go. It's one and one. It's two and two. Nice work. It's three and three. Come on. You know what someone commented the other.

Day that I thought was so smart? She was like, I need a little more time on the reps. And so she plays our videos at 0.75 speed and then she cruises reps. I thought was so smart, I was like, I'm going to tell people to do that. That's a great modification.

If you want to go heavier and slower, that's a good one.

You can slow down the video.

10. Woo. We did it. Nice work, you guys. Set it down. Check it out. So you can always slow it down. Yes, there you go. You can always hit pause if you need more rest.

That was you.

Good job, right? I love it. New ideas. Okay, we're going to go half curl, wide curl. I'm going to try and stick with my 15 since it's only 10 reps. Let's go. We're going to do top half. Top half. Ten of them. Each one counts as one. Okay, here we go. Get them up. Halfway. Here we go. All the way up. Halfway down. That's 1. Open it wide. That's 2. Nice. 3. 4. I like these 10 reps. 5. Manageable. 6. 7. 8. 9. One more. 10. There it is, guys. All right, you ready for the eccentric lowers?

Yeah.

The good news is we go down on a two count. So it's up on one, down two, up on one, down two for 10. Are you feeling pumped?

So this is the time to take your like, pump picture, right? Like get your like.

Let's go palms out, up on 1, down on 2 for 10 reps. In 3, 2. Let's go, let's go. Up on 1, down 2. Up on 1, down 2. It's only 10 reps. Say yes, I can. Right here. Try and stay with those weights. You guys. You're so strong. So Capable. Come on. Halfway, halfway. You got five. That's six. Whoo. Yes. This is seven. Come on. Right here. This is eight. Down, down. This is nine. Down, down. This is 10. Down, down. Get all those squinty faces today. All the squinty faces. We have one move left, Rachel. It is the alternating. Here we go. Halfway up. All the way down. It's 10. I'm gonna try and stay with my 15s, and then I'm gonna challenge you, okay. As soon as you finish 10 reps right here. Can you hold halfway? We are gonna try and hold for 30 seconds. Just an isometric hold. A true bicep burnout. Everyone is gonna say, holy bananas, but it's gonna be awesome. Half curls for 10. Isometric hold for 30.

Let's do it.

Let's go. Here we go. Half curls. Palms are out. We going through. My hair's crazy. We go in three, two. Let's go. Halfway up. Halfway up. All the way down. 9. Come on. 8. Dig in right here. 7. I have to tell you that so you can get your mind right. Is your mind right? Yep.

I like being prepared.

Nice. Let's go. Yes. Two more, and then you hold. One. And just hold it here. Just hold, hold, hold. It's 30 seconds. Seconds. Holy bananas. You're gonna loosen that grip. You're gonna breathe. You're gonna get the elbows off the body. You're gonna keep holding halfway. You're gonna create distance between your ear and your shoulders. Oh, my goodness. Oh, my goodness. Everything is shaking. Embrace it. Embrace it. Keep breathing. 10 seconds, guys. 10 seconds. Let's go. Yes, you can. Don't let them drop. Not now. Not yet. Stay with me. Final five. Four, Three, two, and one. Holy bananas. Drop the weights. I didn't know if I was gonna make it. I truly did not know if I was gonna make it.

Way to go.

I'm so proud of us. We made it. Everybody just take your big flex pictures right there. That is a true bicep pump. Five favorite bicep exercises. Let us know. Did you like the og okay, where we did timed intervals, or did you like the rep drop? And we just got to do that forearm stretch again. Let's actually come down to a quadruped position. So you're gonna get on all fours, and we're stretch the wrist that way. So come down tabletop if you can. Right here. Okay. Go ahead. And just slightly, slightly hinge your shoulders over your fingertips. Oh, Feel that already so tight. That is what we call a lactic acid, you guys. So lactic Acid is just built up in your forearms and in your biceps. Just slightly get your shoulders. Think about rocking a little forward and back. Rock forward and hold. Just try to get your shoulders over your fingertips. Okay, now you're going to reverse it. So bring your fingertips back. And now sit back a little bit. Nice. So think about bringing your elbows back towards your fingertips, keeping your palms planted on the ground. Oh, nice little forearm stretch. My baby little forearms.

We don't work those out. I mean, we do, but I don't think about it.

Yeah, you don't think about your forearms. Strong forearms. You need them. You need them for pull ups. You need them for gripping for a full body dumbbell workout. Awesome job. So proud of you. Nice work. We'll see you and your big biceps back here really soon. Have a great day. Thanks so much for joining me for that bicep burnout. If you loved it, hit subscribe to our YouTube channel. If you want to try isolating your triceps, check out this workout right here. Or you can find all of our upper body workouts in this playlist right here. Have a great day.