Intermediate Difficulty with Beginner Modifications provided
intermediate workout

Let’s pump those arms up in just 5 minutes! Use this biceps workout at home to strengthen and build lean muscle using only a pair of dumbbells. Get ready to feel the burn!

5 Minute Biceps Workout at Home

Complete each set for one minute:
Reverse Curl
Crush Curl
0-90 / 90-180
Full Curl
Iso-90 Hammer Curl

[Music] what’s up has fit tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a five-minute bicep workout today’s routine can be performed on its own or in combination with any of our other workouts the only equipment required for today’s routine is a pair of dumbbells and the way that you use is dependent upon your fitness level if you’re ready to go let’s pump it up [Music] alright let’s grab those dumbbells and we’re getting started with a reverse curl two dumbbells needed feet are shoulder width apart palms are facing down elbows are in wrists are locked in and straight and I can’t count any repetitions today we’re just gonna perform as many as we can in the allotted time period making sure to control the way up and the way down this is not a race so work at your own pace and keep it under control that’s right if you need to switch up your weight for any of the moves today feel free to do so you need to go heavier need to go lighter whatever that may be you want to exhale as you’re bringing your weights up inhale as you bring them down keeping those wrists nice and locked and tight throughout this one’s not only working your biceps but your forearms as well feeling it already I do those arms are gonna be pumped up by the end of this one so if you’re so if you’re into selfies get that camera ready right after this workout finishing in five four three two one zero all right shake those arms loose moving into the next one we’re gonna do a crush curl feet are shoulder-width apart now we’re gonna have those palms facing in we’re close to our body touch the tops of those dumbbells together as we come up and then keep them connected as we bring the dumbbells back down we’re hitting those biceps from all different angles today again staying nice and under control be much easier to just allow the Dumbo’s a flop down in between repetitions but don’t do it fight that craving keeping them under control they own that blood flowing already oh my goodness if you need to switch up your weight at any time during this workout feel free to do so one right into the next you gotta try keep it up come on let’s go let’s go think about how good you’re gonna feel when this workout is all done think about how good those arms are gonna feel when this is all done for five four three two one zero all right shake them loose again all right here we go the next we’re going to do a little complex move here we’re gonna start with a zero to 90 curl palms are up dumbbells are in nice and close to us so we’re going to 90 degrees and then back down just starting with that bottom half of the move again under control palms stay up do not allow those dumbbells are just flat back keep those shoulders back and retracted good posture throughout come on fighting through that burn tribe you got it you got it we are right there with you all right now this time hold up and now we’re gonna go 90 to 180 all right we’re feeling it with you 90 to 180 one into the next you got it nice work come on let’s go again stop it when those upper arms or lower arms get parallel to the ground and then bring them back up trying their best to avoid using momentum on this one you know it’s hard cut myself come on remainder you got it you gotta try and now let’s come all the way down and all the way up full curl after those first few variations this is even tougher come on when this workout gets tough you got to be tougher it’s all about that mental toughness what brought you here today tribe what is it what are you working towards staying focused on it come on one into the next you got this you got it come on keep breathing exhale on the way up inhale on the way down that’s it fight you’ll burn yeah control your breath and control the eccentric part of the movement burn so good burn so good let’s go five four three two one zero I’m a glutton for punishment so I’m going up forward on this last one we’re moving into a ISO degree iso 9001 arm and then a hammer curl with the other arm so one arm is gonna keep that elbow bent at a 90 degree angle and the other arm keeping that palm in all the way up all the way down not much left fight through it everybody don’t let your elbow flare out on that hammer curl that’s it nice and close to your body almost there come on let’s go let’s go what do you got I want you to exceed your own expectations today all right we’re gonna switch it up in three two one same move opposite arm is in an isometric position come on fight to that end fight to Hadad did we mention that we’re feeling this with you we I am feeling that oh why did I go up and wait oh come on let’s go grind through it everybody right there last ten seconds what do you got woo four five four three two one zero oh you made it nice work to you out there try who hit a push through that workout shake it off thank you for working out with us today we’d ask you please support our mission of keeping these great workouts free you can do so by downloading our free app it’s available for both Android and iOS you can also stop by our store pick up some has fit gear or our new diet guide eating for life please also don’t forget to like this video and follow our Channel thank you so much for working out with this today I’m coach Kozak and I’m Claudia and we will see you at your next workout