10 MINUTE LIGHTWEIGHT DUMBBELL BICEP & FOREARM WORKOUT!

» 10 MINUTE LIGHTWEIGHT DUMBBELL BICEP & FOREARM WORKOUT!

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Grab some Dumbbells between 5-30lbs and try this 10 Minute Lightweight Dumbbell Bicep & Forearm Workout. Complete two or three times every week. This is Bicep workout you can do anywhere as long as you have access to a pair of lightweight dumbbells.
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00:00 Intro
00:40 Double Bicep Curl
01:30 Wrist x Hammer Curl
02:30 Bicep Curl Negatives
03:30 Double Reverse Curl
04:30 Double Wide Curl
05:30 Alt Hammer x Bicep Curl
06:30 Alt Inward Curl
07:30 Double Half Curl
08:30 Alt Hammer Curl
09:30 Wrist x Bicep Curl
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WORKOUT SUPPLEMENT RECOMMENDATIONS
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Whey Protein Isolate (Less Sugar/Fats/Carbs – Pure Protein Source)
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Creatine
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39 Comments

  1. Make sure to leave a comment below on how you like this workout or if yo have any questions 🙂

  2. Its 3 am i decided to workout
    To save Gotham city

  3. Killer vid. Keep up the good work and God bless 🔥

  4. Man, talk about a perfect body!

  5. How many weeks or months should i follow this exercises I'm 30 year's old I wanted to improve my body

  6. nice workout

  7. What is the weight?

  9. I have just started my workout journey and this video was perfect video to start with.

  10. This is was my first arm workout after buying 15’ dumbbells at Walmart and let me tell you I’ve never knew their was so many parts to workout in arms, man you had me tweaking during these sets. But i can definitely feel the tightness in my arms, I appreciate it. Going to stay on this

  11. Would it be better if I do 2 Sets of all these exercises until failure instead of 30 seconds? Because doing until failure is better for muscle growth and I want to get bigger and stronger forearms and biceps faster.

  12. This is my first serious attempt at improving my arm strength. Just followed along to this video twice and plan to be coming back tommarow. Thanks for the great video!

  13. How heavy are these dumbells ?

  14. Love it, brother! You totally changed my life. You can see I am a fat guy back in 2022. I am working out with your videos five days a week.

  15. I was completely tired and it was on. The 2 arm workout

  16. Exactly what i was looking for right now! ❤🫡 Lets go

  17. You made my arm stronger, also i appreciate the vocal support you give ❤️

  18. Great, thanks !

  19. how much kg dumble you are using in this video

  20. Allan Saint Maximin 😅

  21. mark my words from today on im going to do this everyday for ever doesnt matter if its leg day im coming home and drunk or whatever im doing this

  22. I made it through the workout. Barely. I’m probably gonna make this my new routine. Once a week 4-5 days a week until I can do it twice in a row then twice in a row 4-5 days a week until that gets easier. Until I can do it without breathing heavy like this guy lol

  23. Make that shit look easy 😈

  24. Ima start this as a 4 days a week routine I been trying to grow my arms but I can never seem to get serious results. Think ima do this after I find a good protein powder that I’m not allergic to

  25. goddamn this shit hurts

  26. Excellent bicep and forearm workout.♥

  27. I feel so handsome and masculine after this workout (im a teenage girl 🎀)

  28. good workout man, thanks!

  29. I am following you for more than one year, and you are my big inspiration! I started bodyweight workouts and lifting at the gym just because of you 🙂 I used to be really skinny, but in last 6 months I gained 28lbs of lean muscles, with no added fat. I took meal plan for gaining muscles at OnlyMeal, and now I exercise at least 4 times per week. Thank you very much, you are the reason why I am looking like a man now.

  30. How many set and reps

  31. thank you ❤

  32. You’re the best❤

  33. I’m a big fan ❤😊❤

  34. After I did this, my arms are burning

  35. Dumbbell Bicep & Forearm

    00:40 Double Bicep Curl

    01:30 Wrist x Hammer Curl

    02:30 Bicep Curl Negatives

    03:30 Double Reverse Curl

    04:30 Double Wide Curl

    05:30 Alt Hammer x Bicep Curl

    06:30 Alt Inward Curl

    07:30 Double Half Curl

    08:30 Alt Hammer Curl

    09:30 Wrist x Bicep Curl

  36. Man, you are amazing.
    Youtube #1 channel
    With all your guidance and step by step work out i managed to come to the body of my dream
    Respect man from Saudi 🇸🇦

  37. thank you sir. very helpful tutorial

  38. Thanks for the guide now my biceps really feel that pump… No pain no gain 😂

  39. The song was super annoying but like the workouts

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