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20 Min Home Bicep Workout with Dumbbells


Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Build your biceps from your living room with this home bicep workout. The only equipment needed for this workout is a couple pair of dumbbells. This workout uses muscle building techniques that require you to have at least one lighter and one heavier pair so that you can change up the weight as needed. It’s a great routine for both men and women.

Home Bicep Workout

Complete each set with between 15-30 seconds rest.
A1: Bent Over Spider Curls 4×8
B1: Wide Grip Curls x12 x10 x8
B2: Reverse Curl + Wrist Curl x12 x10 x8
C1: Forearm Bicep Twists x12 x10 x8
C2: Kneeling Hammer Curl x12 x10 x8
D1: Zottman Curls x Burnout