​Troy Adashun

Founder

We all know how terrible it is to have no access to a gym or any proper equipment for strength training.

Well if you are looking to get bigger, guess what - You don't really need a gym. If all you have is a pair of dumbbells, rest assured that you can get in a good workout.

For today, we are giving you our dumbbell only bicep workout, which will set your biceps on FIRE!

This routine relies on a couple of things to realize the growth potential of the upper arms:

1 Increased volume

2 Swolen pumps

3 Sets until failure

4 Low rest times

Besides for the well-calculated parameters of the workout, the exercise choice here offers a variety of angles.

This ensures that your biceps and its synergistic pulling muscle groups will be activated all-around.

Dumbbell Bicep Workout Routine

#1 CLOSE GRIP DUMBBELL CURLS

Sets: 1

Reps: Until failure

Rest: 15-20 seconds

Again, the goal of this workout is to blast your biceps under a variety of angles, so that you can get better all around development.

First off, we are starting with a close grip dumbbell curl, which will annihilate the short head of the biceps.

Located on the inner arm, the short head gives the biceps a wider, thicker look.

Execution:

  1. 1
    Grab a pair of dumbbells
  2. 2
    With your palms facing the ceiling, keep the dumbbells in front of you (elbows to the body)
  3. 3
    Keep torso straight
  4. 4
    Curl the dumbbells up simultaneously
  5. 5
    At the very top, contract the biceps and hold the contraction briefly
  6. 6
    Go back down slowly, maintaining tension
  7. 7
    Repeat until failure

#2 WIDE GRIP DUMBBELL CURLS

Sets: 1


Reps: Until failure

Rest: 15-20 seconds

The second exercise on the list, will engage the long head of the biceps.

That part of the biceps muscle is located on the outside of the arm and gives a peaky look of the arm, when properly developed.

Execution:

  1. 1
    Grab a pair of dumbbells and stand up straight in a balanced position
  2. 2
    Keep the dumbbells by your sides, with your arms open out
  3. 3
    Curl both dumbbells up, further supinating the wrist (rotating it outwards)
  4. 4
    Hold peak flexion briefly up top, then go back down slowly
  5. 5
    Repeat until failure

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#3 PRONATED CURLS

Sets: 1

Reps: Until failure

Rest: 15-20 seconds

Good arms depend on a couple of things - Well-developed long and short biceps heads, well-developed triceps and last but not least, a set of juicy brachialis and forearms!

We just can't skip the last two, which is why the third exercise of this workout, is the pronated dumbbell curl.

Execution:

  1. 1
    Grab a pair of dumbbells and keep them in front of you, with a pronated grip (palms are facing your torso)
  2. 2
    Keep the arms relatively close to the torso
  3. 3
    Curl up with no rotation in the wrist (maintain pronated grip)
  4. 4
    Up top, contract the upper arm powerfully and hold peak flexion briefly
  5. 5
    Go back down slowly, repeat until failure

#4 DOUBLE HAMMER CURLS

Sets: 1

Reps: Until failure

Rest: 15-20 seconds

One of the common issues for many trainees is the width of their upper arm.

It seems that many people just curl, curl and curl again, yet, always seem to have spaghetti arms.

The hammer curl is one of the movements that will help you say goodbye to this problem.

Targeting the forearm, brachialis and biceps, this exercise is one of the ultimate arm mass builders.

Execution:

  1. 1
    Grab a pair of dumbbells and stand up straight
  2. 2
    Keep the dumbbells by your sides (palms facing legs)
  3. 3
    Hammer both dumbbells up
  4. 4
    Contract the upper arm powerfully up top
  5. 5
    Go down, then continue repeating the movement pattern until failure

#5 JET REP HAMMER CURL

Sets: 1

Reps: Until failure

Rest: 15-20 seconds

To finish off this biceps workout, you will be doing an alt variation of exercise number #4.

With jet rep hammer curls, your goal is to pump out as many reps as possible, until failure.

Execution:

  1. 1
    Grab both dumbbells and place them by your sides like you would for a regular hammer curl
  2. 2
    Hammer the left dumbbell up
  3. 3
    While the left dumbbell comes down, hammer the right dumbbell up
  4. 4
    Repeat the movement pattern in a quick pace, until failure

Conclusion

If all you have at home is a pair of dumbbells or a barbell, but you still want to make gains, this is the way to go.

By reducing rest times and going until failure, this dumbbell bicep workout realizes a high level of metabolic stress.

Metabolic stress is one of the 3 main components of muscle growth, which everyone should consider, when trying to gain size.

The goal with this workout is to go for as much time under tension, in as little as 5 minutes.

If you are crazy enough, you can do 3+ circuits of this.