Bicep and Forearm Dumbbell Workout

Overview

• 10-minute workout focusing on biceps and forearms
• Utilizes only dumbbells
• Consists of alternating 30 seconds of active workout and 30 seconds of rest
• Recommended weights: 5-30 lbs
• Can be performed 1-2 times per session
• Ensure 24-48 hours rest between sessions

Exercise Routine

1. Double Bicep Curl

• Instructions:
  • Lift dumbbells as high as possible
  • Squeeze biceps at the top of each curl

2. Wrist X Hammer Curl

• Instructions:
  • Combines hammer curl and wrist curl
  • Let dumbbell roll to fingertips during wrist curl
  • Flex biceps at the top of hammer curl

3. Bicep Curl Negatives

• Instructions:
  • Curl up quickly
  • Lower slowly over 3 seconds, maintaining tension

4. Reverse Bicep Curls

• Instructions:
  • Use pronated (overhand) grip
  • Lift both dumbbells together, maintaining contact at the center

5. Double Wide Curls

• Instructions:
  • Use supinated grip, holding wide
  • Perform curls with wide grip

6. Alternating Hammer X Bicep Curl

• Instructions:
  • Alternate between a hammer curl and a bicep curl on the same arm

7. Alternating Inward Curl

• Instructions:
  • Similar to hammer curl but directed inward towards chest

8. Double Bicep Half Curl

• Instructions:
  • Lift only to a 90° elbow angle

9. Alternating Hammer Curl

• Instructions:
  • Perform simple hammer curls alternately with each arm
  • Squeeze bicep at the top of each curl

10. Wrist X Bicep Curl

• Instructions:
  • Allow dumbbells to roll to fingertips
  • Perform wrist curl, followed by a double bicep curl
  • Ensure bicep flexion at the top

Conclusion

• Complete the session reward yourself
• Option to add extra reps for more challenge
• Instructor: Midas
• Next session to be announced