GROW YOUR BICEPS! 10 Min [PERFECT] Bicep Workout with Dumbbells

Рет қаралды 1,332,854

Күн бұрын

Want ad-free and music-free (timers only) access to all of our workout programs? Elevate your workout experience by becoming a premium member today. Thank you for supporting our channel's mission to provide you with valuable, free content to help you achieve your fitness goals.
Join Now: bit.ly/TIFFxDANjoin
* * * * *
This bicep workout with dumbbells is the perfect stand alone bicep dumbbell workout or can be used as a bicep finisher to end your workout session. Either way, it will fire up your arms and have you feeling good and sore! Can’t make it to the gym? This is the perfect home bicep workout!
All you’ll need is a light set of dumbbells - I’ll be using 15 lb dumbbells for this bicep workout. Give this a go with lighter weights first so you can get a gauge for the workout and then increase the weight of the dumbbells you are using to meet your fitness level and goals.
This workout can be performed faster with lighter weights for toning and can also be performed with heaver weights and less reps for building muscle. Either way, these bicep exercises will have you feeling the burn!!
* * * *
**SCROLL FOR WORKOUT DETAILS*
Free Resources:
🚨 New Post: The 5 Best Gym Shorts for Men - (2024) bit.ly/5-Best-Gym-Shorts
🚨 New Post: 30 Day Push Up Challenge (Free Calendar Download) - bit.ly/30Day-Push-Up-Challenge
Links:
✅ My Favorite Shorts - www.legends.com/?ref=tiffxdan (20% OFF: code TiffxDan20)
🩳 LTK - www.shopltk.com/explore/TIFFx...
🛒 Amazon Must-Haves - www.amazon.com/shop/tiffxdan
🏋🏼♀️ Workout mat - bit.ly/YoGorillaTD - use code TiffxDan20 for 10%
💪🏽 5-80lb adjustable dumbbells - bit.ly/3evYP7M
🎥 KZfaq Subscribe: bit.ly/TIFFxDAN
⭐️ Premium KZfaqMembership: bit.ly/TIFFxDANjoin
📸 Instagram: bit.ly/TIFFxDANIG
📱 TikTok: bit.ly/TIFFxDANTT
🎶 My Music: bit.ly/TIFFxDANmusic
Workout Programs:
💾 6 Week Shred I Playlist: bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: bit.ly/UnbreakableCoreChallenge
💪🏽 The BEST 8 Min Home Chest Workout: bit.ly/3tgao9v
💪🏽 Intense 12 Min Chest Workout (Push Ups Only): bit.ly/TD12MINPUWO
💪🏽 Killer 10 Min Chest + Tricep Workout with Dumbbells: bit.ly/TD12KCTWO
💪🏽 30 Min Chest + Tricep Workout with Dumbbells: bit.ly/TD30CTWO
💪🏽 30 Min At Home Chest Workout with Dumbbells + Push Ups: bit.ly/TD30ECWODBPU
⏱️ Duration: 10 Minutes
🏋️♂️ Equipment: A set of dumbbells (I'm using a 15lb dumbbells)
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
► Check it out at bit.ly/YoGorillaTD and use code TiffxDan20 for 10%
⏱️ Intervals: 30 Seconds Work, 10 Seconds Rest
The exercises for this standing abs workout with dumbbells are listed below:
0:20 - Hammer Curls
1:00 - Alternating Twist Curls
1:40 - Wide Curls
2:20 - Inward Hammer Curls
3:00 - Reverse Curls
3:40 - Cross Body Curl Right Arm
4:20 - Cross Body Curl Left Arm
5:00 - Curl + Twist // Curl + Hammer Curl Variation
5:40 - Circle Curls
6:20 - Alternating Static Curls
7:00 - Drag Curls
7:40 - Zottman Curls
8:20 - Finisher: 21s (Repeat 2X) // 15 Sec Rest Between Sets
7 Partial Up Curls
7 Partial Down Curls
7 Full Curls
* * * * *
Thanks for supporting our KZfaq channel. We couldn’t do any of this without you!
TIFF x DAN
* * * * *
DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

Пікірлер: 511

@TIFFxDAN Жыл бұрын

Get Exclusive Access to TIFFxDAN Workouts with Our New Monthly Membership! kzfaq.info/love/XtE168z7GAxYKAIHFOgm8wjoin As a member you will have access to: - Regular uploads at least 24 hours before anyone else - Exclusive access to no-music workouts with timers only, so you can workout to your own music - All no-music workouts will also be AD FREE! - Priority responses to your questions and comments Subscribe now! kzfaq.info/love/XtE168z7GAxYKAIHFOgm8wjoin

@hassanjanah7570 Жыл бұрын

شكراجزيلا

@D.Finnegan 6 ай бұрын

I decided on using 20s, now I can't brush my teeth for work.😂

2 ай бұрын

😂😂😂😂

@michaeladrian8234 Ай бұрын

Hahahaha this is the funniest comment so far. Nice one

@GladiatorGraham-oi4bc 26 күн бұрын

Crap, i'm 13-maybe i'll do tens then...

@AbeE1theG 16 күн бұрын

20s is impressive

@thebigstinker334 10 күн бұрын

@@GladiatorGraham-oi4bcgood weight for your age

@sporti7867 3 жыл бұрын

Thanks for this video with great varied exercises! As a woman (72 years old) I trained with 4kg the first time and will then increase the weight. Until then: Stay healthy!

@TIFFxDAN 3 жыл бұрын

You're welcome and great job completing this workout!!

@a.blackwater3076 3 жыл бұрын

That’s awesome!!!

@nicklaskristensen5484 3 жыл бұрын

Well done:)

@SciSpectraonly4you 2 жыл бұрын

Daaam u thicccc

@mysticdragdd1984 2 жыл бұрын

weak.

@MLBOOG 3 жыл бұрын

I love how you put the exercises in the description AND the time stamps. Thank you!!!

@TIFFxDAN 3 жыл бұрын

Thanks for the feedback. Glad you’re liking the workouts!

@faisalfakrul3556 3 жыл бұрын

me too, thanks

@syedwasi4078 10 ай бұрын

One of the hardest 11 mins of my life 😅 thanks 🙏🏻

@awakenedxxz Күн бұрын

fr i got stomach cramps closing my eyes and holding my breath, total mistake 😂

@Ssssalleeee 2 ай бұрын

I was doing most 10 minutes biceps over youtube with 33 Lbs . I get used to it and it was not hard anymore. Till i got to this video. I thought i would cry at the end :D

@TIFFxDAN 2 ай бұрын

🙌🏼🔥

@michaelmikejo7713 3 жыл бұрын

Great workout! Feels great. The secret is to tightly hold the dumbbells while performing the exercise, so you will activate the whole arm, give you more strength in the lifting and consequently you will feel better not only the bicep but also the forearm.

@TIFFxDAN 3 жыл бұрын

Great advice. 👍🏽

@albiz9611 Жыл бұрын

thank you very. helpful and underestimated at the same time

@JessASMR. 11 ай бұрын

Underrated advice💪

@BloodySweetBadass 7 ай бұрын

Exactly . 100 % agree with u 🤝

@ntsreviewsandvlogs9005 10 ай бұрын

The variation of dumbbells is extremely useful for a small person like me kzfaq.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 But the dumbbell size being large it's hard to do certain exercises like deadlift ( I have to have my hands and legs a bit wider to accommodate the size of the DB )Otherwise happy with the purchase. No excuse not to lift weight when it's snowing outside.

@bajanbalotelli469 Ай бұрын

Only halfway and biceps on 🔥🔥🔥 saving this for sure

@robrepasi7975 2 жыл бұрын

back to working out after almost 2 years, this was a great bicep workout to get back into training at 61. loved it

@kratos_motivation3451 Жыл бұрын

respect

@sirensmelody5529 Жыл бұрын

Sigma

@nba2kclips543 2 ай бұрын

@@sirensmelody5529 Sigma's... UNITE!!!! UWU

@arespapadopoulos717 2 жыл бұрын

I've been doing your workout about 2-3 times per week for at least a month and the results are incredible. This is the best workout I have ever found on the Internet on growing your biceps in 10 minutes.

@lentertainmenthgv 3 ай бұрын

Agree!

@Lis.wareing 10 ай бұрын

I am a 14 yr old female and rn i am dying after this flipping hell, im 100% gonna follow ur vids from now on. Stay healthy people:))

@ericd6932 24 күн бұрын

Dan, this is an amazing, efficient workout. Do you have another bicep shred like this? Couldn't find one. Thanks!

@anthonyanderson1145 3 жыл бұрын

The fact he gives motivation and even encourages us to go faster thanks Bro great weekend!👍

@TIFFxDAN 3 жыл бұрын

We're all in this together! Glad you're enjoying the workouts and have a great weekend, too!

@EzraRoberts-ts4hm 6 күн бұрын

I am going into high school this year and i wanted to get shredded so i did this during the summer and i have massive biceps now.

@tftc05 Жыл бұрын

This video should be awarded. One of the best and effective home follow along exercises on KZfaq. Thank you a lot for this.

@sherry3935 2 жыл бұрын

I love these short focused training sessions. Thank you.

@mergenhayes 2 жыл бұрын

I guess you have the best biceps home workout in youtube 👌

@walterkemp6558 2 жыл бұрын

Great 10 min dumbbell workout for biceps. My arms are pumping. Brilliant. Thank you.

@denbyerece5744 2 жыл бұрын

12/6 Day 178 shred after 15min dog walk ⛈ these workouts keep me sane 🙏🏽🥵🔥🌈💪🏾🦵🏾🤙🏾

@davidmoreno7581 9 ай бұрын

Dan! So great. Love that you keep things creative.

@KathleenCaminong 2 жыл бұрын

This is by far , the best biceps home workout I've ever learned. More Power to you Tiff & Dan . Easy to follow, Easy to understand. Very effective. Guaranteed muscle fiber tear ups. Thank you for sharing us your helpful demonstration. You inspire us couples in our community. More Love and More Power to you Tiff & Dan .

@kmaster2148 2 жыл бұрын

One of the best workouts ive done in my whole 2 years of going to the gym. The pump afterwards felt amazing. Thanks again!!!

@TIFFxDAN 2 жыл бұрын

Love to hear that! Thanks for giving it a try!

@ExDzire96 3 жыл бұрын

two videos in a day?? you are amazing!!!

@TIFFxDAN 3 жыл бұрын

yeah buddy!

@iancbinns1 2 жыл бұрын

It’s been a long time since I’ve done one of your workouts. Various injuries and laziness. I’m glad I started back, especially with this quick workout. Just as good as I remembered.

@india1846 2 жыл бұрын

just did it with 15lbs but took a bit more rest where needed :) can't wait to be able to do it all the way through!

@jimp9977 3 жыл бұрын

Awesome workout, Dan. I feel like I hit parts of my arm muscles I've never worked before. Thanks for putting this together and all the work that goes into it!

@TIFFxDAN 3 жыл бұрын

Hey Jim. Glad you liked it! Tricep workout just came out today -- now you can combine and work the front & back.

@lentertainmenthgv 10 ай бұрын

I thought I trained my biceps well enough, but this is something else! Thanks a lot, I enjoyed it!

@sepharg 2 жыл бұрын

Awesome workout, been using it the days I can't go to the gym at its perfect, great burn and without wasting time. Would love it you could also do a similar 10m one bit targeting triceps instead!

@lisacrowley9585 2 жыл бұрын

This was one of the best arm workouts out there , so pumped

@peterbresnahan2145 2 жыл бұрын

Thanks for keeping me motivated!! greatly appreciate you and your training videos!

@alvaroyanez3051 3 жыл бұрын

Damn! Those were some effective 10 min

@TIFFxDAN 3 жыл бұрын

Right on. Glad you like it

@beverlylucas159 2 жыл бұрын

Great biceps workout! I completed it twice I can feel the burn did it with a 20lb next time I will go up. Thanks again to you and Tiff. Stay positive! Peace and love I will be back!

@TIFFxDAN 2 жыл бұрын

Thanks Bev. you are the best! We appreciate you!

@harishv178 2 жыл бұрын

No talk only work. One of the best videos. Thanks mate🔥

@eevee8826 2 жыл бұрын

I do these in my gym class, and they really help me become a strong 💪 figure! I love the music too! 😁👍

@barcaboi5056 2 жыл бұрын

100% the best workout I’ve tried on KZfaq!

@sobc2737 9 ай бұрын

Dan is the only follow along workout I watch on KZfaq.

@balvinderaccary9682 Жыл бұрын

Thank god I discovered your channel last year. Love it, love it. Thank you ❤

@rrpov 5 ай бұрын

Awesome workout! Thanks : ) For helping me mix it up.

@AllSoundHappiness 2 ай бұрын

Best Bicep Workout circuit💯💪

@TIFFxDAN 2 ай бұрын

🙏🏼 🙏🏼 🙏🏼

@Robalicious503 10 ай бұрын

This is a great one. Intense and highly effective

@shhitsasecret4858 2 жыл бұрын

Absolutely love your workouts, thank you.☺️☺️

@jusceliobraga1581 2 жыл бұрын

Excelente! Tudo que precisava sobre exercícios para bíceps encontrei aqui. Ótimo trabalho... muito obrigado!

@devanshrastogi6063 3 ай бұрын

Thanks Man this was the first time i was able to hit till failure...Gonna hit all muscles of the body through your videos to complete my transformation journey... Hats off to you

@TIFFxDAN 3 ай бұрын

That is so cool to hear! Keep us updated! 🙌🏼

@CaptainDevansh 3 ай бұрын

@@TIFFxDANfor sure

@HeyItsTheKellys Жыл бұрын

Working this on 12/8/22 - this is a tough one even at 15 lbs! Thank you for leading me through this workout!

@SteveNathn 2 жыл бұрын

I've used this video quite a number of times now, can I can say with certainty that I am getting better. I would encourage others to do this video a second time with lighter weight as well. First round this time I used 20 lb, second 12.5. Keep it up bros 💪

@HUBLEVEL Жыл бұрын

Man, your videos are simply AMAZING 👏 😍 🙌

@norahfabek2691 2 жыл бұрын

the [PERFECT] insert was not in vain - so good! Thanks!

@valentinavictoriv Ай бұрын

Every repetition felt great. Thank you so much Tiff & Dan, my best workouts are with you!!! :)

@wanmuhammadkhairulshafiqza7191 Жыл бұрын

Your video help me a lot as beginner! Thanks sir. Much appreciated

@joelklein8532 2 жыл бұрын

very well done video! super easy to follow. Thank you!

@perryanderson3939 2 жыл бұрын

Just right for me! Thank you!

@curtiscuen7468 Жыл бұрын

Wow that was a great workout. I feel the burn for sure.

@mikekitsune123 Жыл бұрын

OMG this is a blaster. Thank you thank you thank you.

@rednab770 Жыл бұрын

Athlete in my hs and college years. Wrestling, baseball, soccer, golf, and racquetball. Total jock. With family and work, I let myself go pretty disgustingly. Got embarrassed being fat and out of shape. I tried a bunch of online workouts. Yours is the first one I get enough variety and great workouts. Thank you. My muscle memory, thank G-D is coming back. The best is yet to come. Great videos, no talking, nice timer and great pace.

@iancbinns1 2 жыл бұрын

Effective as always. One of my favorite short dumbbell workouts.

@TIFFxDAN 2 жыл бұрын

Thanks Ian! Love to hear that. 🙏🏽

@NoneoftheMillion Жыл бұрын

Great excercise, I`ve done this one with combination with triceps 10 min + ABS. Thanks for excellent contibution!

@rakshakhingawe2851 2 жыл бұрын

Bro , this was brutal, i love it

@xy4575 2 жыл бұрын

This was a good one thank you man!

@gwnhvy Жыл бұрын

Loved this! Couldn't believe the burn on some of these -- those inner hammer curls after the wide curls were unbelievably tough! Started with 17.5lb but had to drop to 15 for the reverse curls and then to 12.5 for the final 21s -- I'll just treat it like a dropset. 🤣 Definitely coming back to this one!

@alejandromarcano4617 2 жыл бұрын

Love this one

@illusivelyy5817 2 жыл бұрын

Amazing work out!

@auged5946 2 жыл бұрын

Got the craziest muscle pump going man. The 21s are so demanding😂

@sunnylau1785 8 ай бұрын

Best intense dumbell workout

@nitinnnn1111 3 жыл бұрын

I am from India .. gyms are closed here due to Covid and you are a life saver trust me .. thanks for this wonderful workout

@TIFFxDAN 3 жыл бұрын

Hello my friend! I hope you're staying safe and well during these trying times. We'll keep the workouts coming.

@k.petrice1384 Жыл бұрын

Beautiful burn 🔥

@christiensmit1087 Ай бұрын

I am so happy with your dumbells videos, it completes me, thank you.😜🤪 💯❤❤❤❤

@lakshay7724 Жыл бұрын

The workout I exactly needed

@callmesupreme1533 2 жыл бұрын

This one burn like hell 🔥🔥🔥🔥

@CoryJT 2 жыл бұрын

Great bicep pump 💪

@amberlynnp 2 жыл бұрын

Loving this! Thank you Dan. Do you have a video just for triceps?

@kristinnluvksson7119 2 жыл бұрын

Great workout man

@shyunlee2586 Жыл бұрын

I got it done !!

@shakom-o-astal5406 Жыл бұрын

Thank you very much for making these 10min guided tranings. You gave a chance even to a lazy people like me😎 Please, don't stop with „shorts", tnx🙌

@brianhanshaw4841 Жыл бұрын

Beast! 🙌🏾

@asishpramanik7184 Жыл бұрын

Thank you sir your workout very good I'm enjoy your workout

@LimitlessEZ 6 ай бұрын

Other than the bot comments, great workout! (Please stop faking your comments it's very obvious)

@shyunlee2586 Жыл бұрын

Got it done!!

@windows7254 2 жыл бұрын

Great workout👍

@angeljrfranco5070 Жыл бұрын

Awesome workout..... My boss are on fire. Thanks again for this upload... Cheers 😊😉💪👍

@edgaraghumyan8602 8 ай бұрын

Thank you, its great

@sylau2008 3 жыл бұрын

Awesome! All about biceps in 10 mins. Can't thank you too much! Looking forward to an All About Triceps coming soon. This one will definitely be on my training plan. 💪💪❤️❤️

@TIFFxDAN 3 жыл бұрын

Hope you enjoy the workout. This one burns!!! Triceps are definitely coming soon.

@alvaronunez8707 Жыл бұрын

Is the tricep workout out already?

@shyunlee2586 Жыл бұрын

I got it done!

@shyunlee2586 Жыл бұрын

I got it done!!!

@denialhaines4297 2 жыл бұрын

So good I did it twice!

@mochammadfdl 2 жыл бұрын

Thats help me a lot!

@shyunlee2586 Жыл бұрын

I got it done !!!!

@Natbnauek Жыл бұрын

Thank you so much mate

@JesusRodriguez-mb6zp 2 жыл бұрын

I've done a lot work out videos and yours are the best ones I've done so far. Killer workouts. Thanks for the videos u put out. Stay safe

@TIFFxDAN 2 жыл бұрын

Appreciate that Jesus! So glad you enjoy our videos! Thanks for watching!

@mbrown5791 3 жыл бұрын

They say if it feels goodb do it. If it feels great, do it again. Let's hit this for a 2nd round. Love the burn. 💪thanks Dan

@TIFFxDAN 3 жыл бұрын

Gotta love a quick 10 min workout, easy to double up on! Glad to hear you enjoyed this one! More 10 min workouts to come!

@thesoutherncrossing2328 Жыл бұрын

This has been my biceps routine for the last three months. My biceps got stronger and bigger. Thanks.

@comedeseze1972 2 жыл бұрын

Good vidéo... Thanks !

@SGH-Nature 2 жыл бұрын

Thank you so much 😊🙏🏿❤️

@elainewilliamson1122 Жыл бұрын

This may be the best arm workout on utube

@karahpatton8338 2 жыл бұрын

I've only just started working out regularly, and I did this with a 10 pound. Killer! Feels so great though ❤️

@pranavrameshkumar8523 2 жыл бұрын

It's very intense in single set, really awesome workout

@TIFFxDAN 2 жыл бұрын

Glad you enjoyed it! 🙌🏽

@Jlpvillanueva 11 ай бұрын

Great workout😊

@vefrog_art 2 жыл бұрын

I've been lifting for a few years now and always use videos to help out/ give myself a routine. None have ever hit my biceps as well as this did! Thanks!!!

@Ale-yd8vs 2 жыл бұрын

Is this 10mins enough? Or do i have to repeat the video 2 times total?

@vefrog_art 2 жыл бұрын

@@Ale-yd8vs Its entirely down to the person doing it. I know people who would find half the video to enough while others might watch it twice. I did it once but lifted slightly heavier weights than in the video. If I use lighter weights I'd probably end up doing it twice.