Articles, Blog

20 Min Home Bicep Workout with Dumbbells – Dumbbell Biceps Workout at Home Exercises Mass

20 Min Home Bicep Workout with Dumbbells – Dumbbell Biceps Workout at Home Exercises Mass

what’s up everybody I just want to give
a special shout out to our patreon supporters who voted for this workout
and without them this channel literally wouldn’t be possible if you want to make
your voice be heard for future workouts and help support our channel go to click
the link up top where you can find out more all right back to your regularly
scheduled programming hey everybody it’s your personal trainer coach Kozak and
I’m Claudia and 20 Min Home Bicep Workout with Dumbbells Dumbbell Biceps Workout at Home Exercises Mass building bicep workout this workout uses
multiple muscle building techniques that require you to have at least two pairs
of dumbbells you’re going to want one lighter and one heavier pair so you can
switch up the weight as needed the weight that you will use will be
completely dependent upon your fitness level all right let’s get started we’re going to start off with a set of
bent over spider curls so we’re going to choose a way it’s a little bit on the
heavier side we’re bending over performing a nice concentrated curl
we’re going to do four sets of eight repetitions on this one so go ahead and
bend over feet of shoulder-width and a run at 45 degree angle let’s those palms
hanging forward arms straight down now curl all the way up to your shoulders
and slow and controlled on the way back down making sure to breathe throughout
all about that control on this one I’ll stay up making sure to control that
eccentric portion of the lift as well don’t just allow them to fly back down
and if you chose a weight that doesn’t allow you to stay under control no big
deal just lighten the load a little bit last
one right here nice and control good okay go ahead and set those weights down
look at about a 15-second break and they’re getting right back into it so
throughout the course of today’s workout we’re going to mixing up the weights as
we go make sure that you’re choosing weights that challenge you but at the
same time allow you to use proper form alright let’s pick up those weights for
that next one next set of eight again keep that back straight core tight on
this one all the way up all the way down those arms that upper arm try your best
keep that upper arm straight up and down perpendicular to the ground and bring
those palms all the way up to your shoulders getting a maximum contraction
making sure to breathe two more stay under control nice and last one right
there nice work all right well down two to go have to
say also silvus in my backside as well well yeah when you’re holding yourself
and you’re using your lower body for foundation you’re gonna feel out there
too it’s okay we’ll call that a little bit extra credit okay I like it
like extra credit nothing well there you go nothing wrong with that all right
here we are search that let’s get into it guys those weights back up right into
it concentrate and let’s begin nice Oh
range of motion all the way up all the way down throughout the course of
today’s workout I really want you to focus on what brought you here today to
begin with what is it what motivates you what drives you why are you working out
and that’s going to be the thing that gets you through this workout because
without that why last one here it gets harder to finish ah nice okay just one
more of this first set of spider curls this one can also be performed with the
EZ bar if you have access to it hi shaking those arms loose already
starting to feel a little pump nothing wrong with that is why I didn’t
go to too heavy when we got a look long workout ahead of you okay look at this
last set of these spider curls and make sure you use those legs help pick up the
dumbbells all right let’s hit it last set again nice and under control whole
range of motion keep that back straight on this one nice really control that
eccentric lowering phase no swing on this one just stay under control good
you got it anymore almost there stay tough and last one
here we go squeeze those biceps up at the top nice job next we’re going to do
a killer superset we’re going to go back and forth between a wide grip curl and a
reverse curl Plus wrist curl so we’re going to do a set of 12 a set of 10 and
a set of 8 working up in weight as we go so starting with your lighter weight
doing the wide grip curl so on this one really just pretending like we’re
holding onto a barbell with a wide grip on that curl so we’re doing 12
repetitions all the way up and all the way down key
and those risks nice and straight full range of motion all the way up and all
the way down again this is going to be your lightest weight of the three we’re
going to go back and forth between these two moves and if you do have access to a
barbell feel free to grab it and grab it with a wide grip good posture shoulders
are back on this one core stays nice and tight got three more little bend in
those knees all the way up all the way down squeezing those biceps up at the
top last one is right here and done good okay you can go ahead and set those down
next move it into that reverse curl so it’s palms are facing down elbows are in
get to the elbows or ninety degree angle and then curl with the wrist complete
the curl and all the way back down again set of twelve go a little lighter on
this one work up and weight as we go alright next step arms are down elbows
are in so come up until those elbows hit a ninety wrist complete the curl and
then finish one of our goals and today’s workout is to hit both bicep heads as
well as the forearms none of these muscles are getting left
behind in this one again stand nice and under control we’re really hitting an
isometric isometric contraction once those elbows hit that 90-degree angle
just forces hold that position for a moment while we hit that wrist curl
again nice and under control not a race on this one today and this muscle
building workout good the own that burn start to kick in alright that’s how we
know it’s working just that lactic acid and our more nice
muscle fuel that our muscles used is got to push past that burn last one I’m
using a 500 and and she’s feeling it yeah this really burns all right so we
can set that weight down we have our next set of 10 repetitions so move up
and wait any weight anywhere between 5 to 20% you choose what is right for you
and again we’re moving back into those wide grip curls all right let’s get
started here in 3 2 1 all right nice wide grip control that eccentric portion
on the way down making sure to keep breathing good squeeze those biceps up
at the top control that negative portion don’t just allow the dumbbell to flop
back down halfway through good you got it one wrap into the neck every rep
getting just that much closer to your goal focus on it would you come here for
today till those biceps building more an rep here it is nice and controlled last
one ease and down all right shake those arms loose it’s a quick break moving
back into that reverse Plus wrist curl another set of 10 adjust your weight
accordingly let’s get it started here and 5 4 3 2 1 all right
palms are down get that wrist curl in nice full range of motion you know is
totally your weaknesses are because it gets so much tougher even when you’re
using the same weight and that’s alright because that means we’re working on it
now to make sure we attack those weaknesses not avoid them not going to
get any stronger by avoiding them that’s for sure
and this one it’s very important to keep those wrists nice and straight
we don’t want spaghetti wrist as you come up on this one good
one rap into the next you got it making sure to breathe and control that
negative lowering phase you have two more guys fight through that burn guys
right through it we’re burning to come on you got it we can feel it working ah
nice last one here it is here it is get after
it boom and finish strong good alright hey that was terrible and terrible and
amazing at the same time how about that take those arms boots we have just one
last set then this superset going back to those wide grip curls this time just
for eight repetition so this time feel free to bump that weight up don’t be
afraid to go heavy if you want to want to build some muscle gotta use some real
way true here we are okay last set eight on these wide grip
curls let’s get it three two one nice and controlled good again
pretending like you’re holding on to a barbell on this once will affect your
grip right you’re going to keep those wrists nice and straight pretty much
helped it focus on keeping those pinkies up and curled in and not way not
allowing your grip to change yeah control the way down and the way up you
got it one wrap into the next come on grind through it guys almost there and
you have your last one coming up right here
that’s one make it count nice and control and the way down whoo all right
you know good feeling good come on back keep that energy up just one more in
this superset of the reverse curl plus wrist curl again it’s a set of eight
going up and wait on this one maxing it out doing what you can use my power
blocks for this one I love these power blocks are adjustable dumbbells now fly
you to get a lot of different weights in and small amount of space there’s a link
available in the video description if you want to check these out
all right let’s get it last set of eight and on the dock Oh curl and finish
strong there it is one of the next he doesn’t elbows in on this one wrist a
nice tight and lock complete that wrist curl and everyone trying your best not
to swing I know has a kick your arms get tired halfway thank you definitely
becomes more tenting you use momentum just grind through it finish however you
got to finish it right here come on what did you come here for guys what is it
what’s your goal what are you working on few more here it is almost there home
stretch on this superset last one here it is finish strong
ah control the way down nice work good job continuing on to the next superset
we’re going to be alternating between forearms biceps twists followed by a
kneeling hammer curls so again we’re going to be doing sets of twelve ten and
eight starting with our lightest weight for the first set of twelve and working
our way up working our way up so we have those palms facing forward go ahead and
curl up until those elbows get to a 90 degree angle
curl those pinkies in all the way in throw them back out and then complete
the curl control the way down so again up to a 90 pinkies curl in back out
complete the curl all under control breathe this one is a great time under
tension move and we’re talking muscle building techniques for the biceps
all about that time under tension and this really accomplishes that good
making sure to breathe throughout stay focused
concentrate on every little part of this move hit everyone again eliminating any
momentum nice full range of motion and 12 reps on
this first one good you got it one into the next come on your machine you could
do this all day long keep grinding them out right here guys you guys you have
two more almost their whole range of motion okay let’s hit that last one boom
pinkies in back and up good okay so for the next one we’re doing that kneeling
hammer curl so should be able to go probably a little bit heavier on this
one we will go onto our knees and the purpose of coming to our knees on this
is it really eliminates the temptation to use momentum and to swing back on
this one and the knees it’s a lot harder to cheat basically right so good posture
on this one palms facing one another just bring those biceps throw those
dumbbells up to the shoulders and control the way back down again 12 reps
on this one nice and under control keep good posture not popping them up right
but instead keeping it under control you got it one rep into the next you’ll note
biceps grow with every rep getting there come on getting closer to that goal with
every rep everything you want is at the top of that staircase and with every rep
or climbing one stair up one at a time come on
no elevator up to that goal no elevator my guys just got to put in the work
right here and last one last one control all right very good
get those dumbbells down check out the arms next set set of 10 for each again
moving back into those forearm bicep twist shake those arms out not much of a
break here we are five seconds get ready to go it’s show time alright
palms are up right into it who these ones with the wrist twisting
are not my friend today they work do it as one into the neck all right working
on our weaknesses today a little bit stronger rep by Rep fighting through
that barn remember you don’t have to listen to that burn that lactic acid
kicks in it’s all about that mental toughness that was the halfway point
pushing past here it is push past that that burn you got it one into the next
guys almost there come on right through it focus on what brought you here today to
begin with qumar whatever it may be come on almost there I’m burning too
last one right here last one finish strong oh nice work nice
I like it all right I’m gonna move up and wait for these hammer curls on this
next one you choose that weight that’s appropriate for you again don’t be
afraid to go a little heavier on these hammer curls your hammer curl should be
a little bit stronger of a movement than let’s say the forearm twist or some of
the other moves we’re doing today back down to the knees here we are for 10
reps you ready come on let’s go let’s go aspect Rob Roy yeah let’s start 1 to 10
reps one into the next control you got it that’s the name of the game today
that’s it nice and controlled one wrap into the
neck feel it working here we are come on there it is halfway good form no swing
light through that burn you got it come on getting stronger every rep what you
got let’s see it right here nice almost there and last one
finish strong all right just one more set of each of
these again we have a last set of eight of the forearm coming tomorrow
feel free grab what you need this one for my last set of hammer curls whoo
she’s going up heavy here we go all right there again these little rest
periods are totally necessary if you’ve been doing some of our other workouts
being used to faster pace sorry but we need these longer rest periods so that
your butt muscles can recover from body building muscle building techniques
that’s true okay that being said it is time to go though all right here we are
curl up twister and finish the set of eight repetitions flat steady and then
no more come on and it’s just that strong you got it again fighting past
that burn learning to love that burn because when you feel that burn you know
that it’s working halfway point that burn is the feeling of change change
doesn’t happen without being challenged muscles are being challenged right now
come on you have two more guys you can do it there were easy everybody be fit
but they’re not last one right here come on whoo all right feeling good
feeling good again my kind of push the weight a little bit here on my last set
of hammer we encourage you to do the same
last set of eight repetitions a couple deep breaths shake those arms out
getting into position and again it’s eight reps starting at five four three
two one zero let’s hit it right here didn’t say it
would be easy but it will be worth it within that work day after day just get
Matt my closer to your goal come on boom under control you got it
squeeze a little more biceps up to the top
almost there fights last line fight fight fight ah ah nice fighting there
with you alright we’re finishing up with a Burnout round we’re going to do zapman
curls which is palms up on the way up and down on the way down we’re not going
to count any reps we’re going to do 60 seconds we’re going to start off with
the highest weight that you can perform four to five repetitions if you don’t
have a heavy enough way for that that’s okay just use the highest weight that
you have and as soon as you can’t complete any more set that weight to the
side immediately pick up your next lowest weight and keep grinding a mouth
look at all 62 the full 60 seconds so again not counting any reps just boom
boom boom boom boom so we have our heaviest weight here
ready to go we can perform and we’re going to burn it out with you we’re
going to burn it out with you all right palms are up on the way up and then
they’re down on the way down we got 30 set up sorry 60 seconds starting in
three two warm arms up at the top with those wrists over and down again get as
many repetitions as you can in this 60 second time period just a complete burn
out set giving it everything you got on this one three one into the next when
you can’t complete anymore go ahead and set that weight down and
move on to your next lowest weight and keep moving good come on everything you
got on this one one right into the next come on getting as many reps in as you
can so all mentalness burn out round come on
keep it moving let’s go about halfway through guys to stay focused on what
brought you here today to begin with using the best form you can come on
let’s go we’re yeah has bit Drive we’re yeah come on thousands maybe millions up
as at home doing the same workout we don’t have same burn you are just give
it everything you got no holding back come on let’s go one right in the neck
almost there come on all right guys about 10 more seconds
that’s 10 seconds you got it go go go go go go go come on finish strong finish
strong let’s go four five four three two one zero and done huh five high five
nice work out there guys thank you so much for pushing yourselves with us
today if you like this workout you’ve been working out with us for a while
we’d encourage you please go check out our patreon page you can find out more
about how you can support our mission of keeping these great workouts free and if
you enjoyed this particular workout with us today we ask that you please give
this video a big thumbs up and subscribe to our YouTube channel that way you
never miss another new workout some hospice make sure to check out has fit
calm or we have hundreds of free workouts free meal plans and our free
complete fitness program and if you are on Facebook snapchat Twitter Instagram
flying have fit because we want to connect with you thank you so much for
working out with us today spent our privilege I’m coach Kozak and I’m
Claudia and we will see you at your next workout

Tagged , , , , , , , , , , , , , , , , , , , , , , , , , ,

93 thoughts on “20 Min Home Bicep Workout with Dumbbells – Dumbbell Biceps Workout at Home Exercises Mass

  1. 🙏 Please help us spread the word by telling your friends and family about us!
    👍 Don't forget to hit the LIKE button and SUBSCRIBE
    🗓 Start a Free Fitness Calendar: 💪 Foundation (beginner) – 💪 Motive: (intermediate thru advanced) –

  2. Love the new wrist moves, and appreciate the focus on the forearms, different – great workout! Though I could do without ever.. doing another hammer curl ;-p

  3. Thank you! I was literally looking for a good dumbbell workout routine until you uploaded this! You never disappoint 🙏

  4. The new quick workout preview is great. I really like knowing what equipment and weights I should keep around for a given workout.

  5. hope this workout will be in next months motive clander !! looks brutal !
    were can we get some hasfit shirts like the one you have in the begining , it looks nice ?

  6. the ladies weights dont look that heavy i thought you had to lift heavy weights to see any muscle defanition

  7. Did the Zottman burnout completely with my heaviest set. (Pair of 8 kgs {17.5 pounds each})
    Been 7 months since I started working out from scratch. Good progress, coach?

  8. this is great,love it
    Im working on the six pack,if i can get one,i promise to make a donation Hasfit,the results have been amazing so far.Thank you so very much

  9. Does it mean I got a good workout in when I can barely raise my fork to my face to eat my lunch? LOL! Great workout, thanks again!

  10. You guys are Absolutely amazing. Started with Foundation Beginner Workout Program and advanced to 30 Day Challenge to get in shape, and now I'm here. I've been here for four months and lost 13Kg. Long way to go still but Loving Every bit of it #HowbadDoYouWantit keeps me going. All the Way from South Africa. Thanks coach and Co

  11. Another great MUSCLE BUILDING video! Thank you! I love how "real" Claudia keeps it when she lets us know when the reps are difficult for her. It helps me know I'm not alone and can get through them. I have 5 & 10 pound weights, but need to get 8 pound ones to help with the middle sets. I really want some definition in my arms before summer, and I know all these new arm workouts are going to get me there!

  12. OMG, great workout. Ive been doing the 30 day muscle and man are you working me. My sis told me today that my body is getting shape! 🔥🔥🔥 thats how it feels. Glad you both are here to push me into completing the sets.

  13. I really hate this workout!!!  It was soooooo hard for me with heavy weights LOL…on the last burnout round…I had to drop to 2.5lbs in the end…. bahahahaha!!! Great workout hasfit!!!

  14. Coach do you have anything specificly for leg stretching? I am having a terrible time getting loose to do side kicks and round house kicks!

  15. I'm planning to do 5 of your workouts, 1 per weekday (2 arms, 2 legs, 1 abs). I've heard that you need rest days to build muscle (I'm trying to gain muscle and not lose weight). Does this hold true for your workouts? I plan to do cardio for 1 hour every arm/ab day, as well as 2 hours every weekend at soccer. Let me know what you think!

  16. coach please suggest me some 6-7 dumbbell workouts for biceps ,back and shoulder till 25 June in maintaining my body till I join gym from 1st July please

  17. Recovering from an ankle/leg fracture and found your seated workouts while recovering from an operation.. I have been integrating them into my daily routine and will be sticking to it once I'm off crutches. Most of your workouts can be modified and the variety is excellent..great job.

  18. I made it! The only thing is that I have only one pair of dumbells, so I couldn't up the weight. I hope it helps to gain muscle too.

  19. Yasss!! Loved this one! I did this with my two tiny toddlers and they followed along the whole time lifting their toys 🙂 My arms are shaking and feel so so good! Thanks for another great an easy to follow workout!

  20. Hi I’m Luisa! Your daily fit girl !! 😅This was a really good biceps workout I liked so much!! I don’t wanna know how I will be feeling tomorrow 😂Good Night!

  21. Awesome workout Coach Kozak and Claudia. I hope I don't need to touch my face for a little while…I can't curl my!!! You two ROCK!!

  22. Wow..that was some workout..paired with the 17 min tricep workout..hope I can lift my arms tomorrow LOL. Thank you for such great workouts!

  23. Doin your exercises for the last 4 months and I see a great result. Everybody in the office thinks im goin to the gym… i just say "hasfit did this" 😁😁

  24. I really enjoy your workouts it has upped my fitness level and my strength thank you for all you do and I want to ask if y'all are going to make more of the upper body and lower body workouts I do those mostly so I always look out for new ones thank you again

  25. Thanks for the video guys, liked and subscribed! Tiny question: how many weeks do you recommend to keep up with this excercise? 4-6 weeks would be enough to switch to a harder one?

  26. Thanks for these videos, I was 10 minutes in and I had a look at my arms… I was shocked at how big they got lol 😂 thank you guys 🙏🏼

Leave a Reply

Your email address will not be published. Required fields are marked *