The 5 BEST BICEP EXERCISES with dumbbells in a 20-Minute Biceps Workout At Home.

A complete BICEP BURNOUT 🔥 to build strong, defined arms + biceps.

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⭐️ You might also want to try my PULL DAY ARM WORKOUT: Back + Biceps + Cardio -- [ Ссылка ]

✨THE WORKOUT: 20-Minute Bicep Workout with Dumbbells At Home ✨

► EQUIPMENT: Medium set of dumbbells. I suggest anywhere from 8-25 lbs. I'm using 15-20 lb dumbbells in this video.

👉 My oversized yoga mat is from Gorilla Mats (affiliate link): [ Ссылка ]
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
✔️ 5 Bicep Exercises
✔️ Timed Intervals (40 seconds work, 20 seconds rest)
✔️ Repeat All 5 Bicep Exercises for Women x3 Sets

►Workout Outline:
1️⃣ Standing Dumbbell Curl
2️⃣ Alternating Hammer Curl + Double Hammer Curl
3️⃣ Alternating Crossbody Concentration Curl
4️⃣ Alternating ½ Curls
5️⃣ Isometric Bicep Hold + Pulse

►TRAINER TIP: You'll perform each bicep exercise for 40 seconds of work, but you do not need to stick with my pace. If you're using heavier weights it's ok to go slower. More form cues are offered throughout the workout!

►TIME STAMPS:
00:00 Workout Introduction
0:44 Warm Up
03:22 Workout
17:40 Cool Down + Stretch

💜 Learn more about how to build bicep muscles at home with dumbbells in this post:
[ Ссылка ]

► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: [ Ссылка ]
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⭐️FAQ's + TRAINER TIPS:
►How heavy should my dumbbells be?
You want a weight that allows you to complete the biceps workout with good form, but you should be struggling to complete the last few reps of each exercise. I personally like to have two sets of weights available so I can start heavy and drop as my muscles fatigue!
Beginners: 5-10 lb dumbbells.
Advanced: 15+ dumbbells.

►How often should I do this workout?
It all depends on your current fitness routine and goals. If you really want to build strong biceps I suggest adding this bicep focused workout to your weekly training routine 1 day a week.

👉A well-rounded fitness plan will include a variety of workouts. Download one of my FREE Home Workout Plans (all with full Youtube videos!): [ Ссылка ]

►🤰Is this workout Pregnancy-Friendly? Yes! Strength training is GREAT for pregnancy! As always, you know your body best, and I always recommend chatting with your doc or midwife about questions specific to your pregnancy!
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🌟 TRY MORE of My POPULAR Muscle-Specific Arm Workouts on YouTube:
►30-Minute Tricep Workout - [ Ссылка ]
►25-Minute Chest Workout -- [ Ссылка ]
►25-Minute Back Workout -- [ Ссылка ]
►30-Minute Shoulder Workout -- [ Ссылка ]
►10-Minute Upper Body Burnout -- [ Ссылка ]
►10-Minute Shoulder, Bicep and Tricep Workout -- [ Ссылка ]
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