Intermediate Difficulty with Advanced Modifications provided
Build your biceps from your living room with this home bicep workout. The only equipment needed for this workout is a couple pairs 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
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 this is a muscle 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 [Music] [Music] 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