How to grow your biceps in 10 minutes? Simply do this workout developed by Jeremy Ethier that uses only dumbbells so you can even do it at home.
Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research.
According to Ethier, this workout uses 3 different training methods that cut down your workout time by a third while helping you get bigger biceps.
How to Grow Your Biceps in 10 Minutes
The workout is divided into 3 methods:
- Method 1 – rest pause (2 minutes)
- Method 2 – compound set (5 minutes)
- Method 3 – drop sets (1 minute)
There is a 1-minute rest between each method so you are done in 10 minutes with this killer workout.
How to Grow Your Biceps in 10 Minutes – The Workout
Method 1 – Dumbbell Curls
- 1 set
- 20 reps
First, find a weight you can do 6-8 reps with. With that weight, try to do as many reps as you can with proper form. When you can no longer do any reps, drop the dumbbells, wait 20 seconds, and go back to performing the dumbbell curls.
Do this until you finish a total of 20 reps.
Method 2 – Compound Set
- Spider Curls and Incline Dumbbell Curls
- 3 sets
- 8-12 reps
As a compound set, you perform both exercises back to back without rest. “This is possible because the bicep is composed of 2 heads,” Ethier explains, meaning you can work both of them specifically with 2 different exercises.
Choose a pair of dumbbells that you could normally do 10-12 bicep curls and use the same weight for both spider curls and incline dumbbell curls. For the incline dumbbell curls, do as many reps as possible before resting for 1 minute.
Method 3 – Drop Set
- Hammer Curls
- 5 drop sets
A drop set is when you perform an exercise to failure then reduce the weight and perform another set to failure and so on.
Related: The Ultimate Guide to Drop Sets
For this last exercise, choose a pair of dumbbells you can do initially 15-20 reps. Perform one set of hammer curls to failure with good form with elbow locked in place and minimum swinging. After that is done, move to the next lower dumbbell and perform another set to failure. Repeat that 5 times. For example:
- 40 pounds – 15 reps
- 35 pounds – 12 reps
- 30 pounds – 10 reps
- 25 pounds – 8 reps
- 20 pounds – 6 reps
This is a great bicep exercise finisher and one that will get you pumped.
If you want to know more about how to grow your biceps in 10 minutes, check out Jeremy Ethier’s video below. He talks about studies conducted to back up why he chose these three training methods and why these specific exercises.
VIDEO – How to Grow Your Biceps in 10 Minutes
Check out more content from BOXROX:
- bicep-curl-workouts: Photo courtesy of CrossFit Inc.