what's going on you guys today we're going to be doing a bicep and forearm dumbbell only workout for 10 minutes so we're going to be completely annihilating our biceps and our forearms today so for this workout we're going to do 30 seconds of active time for the first exercise and then we're going to take a 30 second break in between each exercise and then we proceed on to exercise number two so go ahead and grab a pair of dumbbells I'm going to be using 20 lb dumbbells in this video anywhere between 5 to 20 or 30 lb should be good enough for this workout so go ahead and grab yourself a pair and get ready to work for this one right here so complete one or two rounds in one sitting or throughout the day do this workouts however many times you want in a week but make sure to take breaks of 24 to 48 hours between workout sessions for our first exercise here we're going to be doing some double bicep curl so get ready to work for this one make sure you're bringing a dumbbell as high as possible and squeezing your biceps at the top each time and [Music] time for some wrist work so for this one we've got wrist X Hammer curl so hammer curl is great for attacking your forearms as well as your bicep so mixing that with a wrist curl makes it a hybrid workout and a great one at that make sure you let the dumbbell roll to the tip of your finger each time you complete a wrist curl and also make sure that every time you complete a hammer curl you're also bringing it all the way up and flexing your bicep at the top for one second w [Music] next one we got here is a tough one but it's fun so bicep curl negatives what you want to do is curl the dumbbell up quickly and then slowly lower it for about 3 seconds so counting your head and just lower it so you want to keep that tension in your bicep throughout [Music] n [Music] okay time for some reverse bicep curls for this one you want to hold the dumbbells with a pronated grip which just means an overhand grip and then just curl it so lift both dumbbells together at the same time while keeping them in contact so make sure both dumbbells meet at the center or maintain contact at the center and lift as high as you can each time [Music] a [Music] at number five we have double wide curls for this one right here what you want to do is hold the dumbbells with a supered grip as wide as you can so hold them out wide and then just curl them 30 seconds of this and we're on to the other half of this workout [Music] a [Music] at number six what we have is alternating Hammer X bicep curl so this is another hybrid right here but it's an alternating hybrid so you want to do a bicep curl with one arm and then you do a hammer curl with the same arm before switching over to the other arm to repeat the same thing so alternate doing that [Music] he [Music] for our next one here we have another alternating workout so alternating inward curl for this one it's almost like a hammer curl except you're going inward so towards your chest [Music] he [Music] okay we've got another double bicep curl right here but this time it's a half curl for this you don't want to complete it like a traditional bicep curl you don't want to lift the dumbbell all the way up what you want to do is lift it up until your elbows form a 90° angle [Music] [Music] f [Music] one of my favorite and a very simple workout is what we have next alternating Hammer curl this one's pretty simple all you have to do is lift the dumbbell up with a hammer grip that's all just alternately do that with each arm and make sure you're squeezing or flexing your bicep at the top each time [Music] he [Music] for the last one in this routine what we're going to do is a hybrid workout that targets the forearms and the bicep peak wrist X bicep curl what you want to do is let both dumbbells roll to the tip of your fingers and then you curl them back up with your wrist and then you do a double bicep curl right after all the way up make sure you're squeezing or flexing your biceps as well [Music] [Music] f [Music] okay we're done with this workout right here you can go ahead and grab your reward but I'm going to go ahead and get one more rep in and I will catch you guys in my next video it's your boy Midas and I am out of here y'all [Music]