If you don’t have time to go to the gym and get a good biceps workout in, then you are going to love this brutal biceps home workout. In this video, I am going to show you how you can turn 10 minutes into a brutal and effective bicep workout that you can do from the comfort of your home using just one pair of dumbbells and a pull-up bar.

The structure of the workout is simple but effective for building big biceps. With a 2 minute and 30 second block, you will be performing two exercises - a curl variation and a negative chin hang. The dumbbells you choose should be between your 12 and 15 rep max on a standard curl.

Once you start your 2:30 timer, pick up the dumbbells and perform the curl variation with a 1-second concentric lifting of the dumbbells and 1-second eccentric lowering of the dumbbells. The next rep is a 2-second concentric and 2-second eccentric, then 3 and 3 seconds, 4 and 4 seconds, 5 and 5 seconds, 5 and 5 seconds again, then descend the time going 4 and 4, 3 and 3, 2 and 2, and finally 1 and 1 second.

Once you finish your 10th rep, put the dumbbells down, jump up to the pull-up bar and perform a negative chin hang for as long as you can. Fight every for every inch as you slowly lower down due to fatigue. Once you reach the full eccentric, let go of the bar and rest for the balance of the 2:30 timer.

As soon as the 2 minutes and 30 seconds is finished, pick up the dumbbells and perform the next exercise in the same fashion before attempting the next bar hang.

The biceps exercises you will be performing in this home biceps workout are:

1A. Dumbbell Biceps Curl - 1 sec up, 1 sec down / 2 sec up, 2 sec down / 3 sec up, 3 sec down / 4 sec up, 4 sec down / 5 sec up, 5 sec down / 5 sec up, 5 sec down / 4 sec up, 4 sec down / 3 sec up, 3 sec down / 2 sec up, 2 sec down / 1 sec up, 1 sec down

1B. Negative Chin Hang - until failure

REST: Balance of 2:30

2A. Dumbbell Drag Curl - 1 sec up, 1 sec down / 2 sec up, 2 sec down / 3 sec up, 3 sec down / 4 sec up, 4 sec down / 5 sec up, 5 sec down / 5 sec up, 5 sec down / 4 sec up, 4 sec down / 3 sec up, 3 sec down / 2 sec up, 2 sec down / 1 sec up, 1 sec down

2B. Negative Chin Hang - until failure

REST: Balance of 2:30

3A. DB Hammer Curl (with pronation at the top) - 1 sec up, 1 sec down / 2 sec up, 2 sec down / 3 sec up, 3 sec down / 4 sec up, 4 sec down / 5 sec up, 5 sec down / 5 sec up, 5 sec down / 4 sec up, 4 sec down / 3 sec up, 3 sec down / 2 sec up, 2 sec down / 1 sec up, 1 sec down

3B. Negative Chin Hang - until failure

REST: Balance of 2:30

4A. DB Waiter’s Curl - 1 sec up, 1 sec down / 2 sec up, 2 sec down / 3 sec up, 3 sec down / 4 sec up, 4 sec down / 5 sec up, 5 sec down / 5 sec up, 5 sec down / 4 sec up, 4 sec down / 3 sec up, 3 sec down / 2 sec up, 2 sec down / 1 sec up, 1 sec down

4B. Negative Chin Hang - until failure

This home biceps workout is brutal because of how much tension you are driving into the biceps throughout the workout. Not only in the timed reps, but also in the flexed arm hang.

With this home dumbbell workout, you no longer have an excuse to skip your next biceps workout because you are short on time. You don’t even need to spend precious time driving to and from the gym in order to get bigger biceps.

I’ve always said that you can either train hard or you can train long, but you can’t do both. This biceps workout trades in time for intensity. Since this workout is so intense, you will likely be torched by the end of the 10 minutes just like I was by the end of it.

Should you be doing this workout every time you train your biceps? I don’t think it’s necessary but if you are short on time, then this will be one of the best biceps workouts you can do in the limited time you have. The added benefit of this workout to get big biceps is that it can be done from the comfort of your own home as long as you have a pair of dumbbells and pull-up bar.

Remember, just because the time you have is limited, doesn’t mean that you have to sacrifice an intense and effective workout to get bigger biceps. This style of workout is also applicable to multiple muscle groups so that no matter what you are training, you can torch them in just 10 minutes.

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If you are looking for a dumbbell workout program that will deliver gains regardless of what dumbbells you have access to, you can find the JACKED program at athleanx.com so that you can build the best body possible with limited equipment.

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