If you don’t have time to go to the gymnasium and get a very good biceps exercise in, then you will love this brutal biceps residence exercise. In this video, I’m going to point out you how one can flip 10 minutes right into a brutal and efficient bicep exercise that you are able to do from the consolation of your private home utilizing only one pair of dumbbells and a pull-up bar.
The construction of the exercise is easy however efficient for constructing massive biceps. With a 2 minute and 30 second block, you’ll be performing two workout routines – a curl variation and a unfavourable chin hold. The dumbbells you select needs to be between your 12 and 15 rep max on a regular curl.
Once you begin your 2:30 timer, decide up the dumbbells and carry out the curl variation with a 1-second concentric lifting of the dumbbells and 1-second eccentric decreasing of the dumbbells. The subsequent rep is a 2-second concentric and 2-second eccentric, then 3 and three seconds, 4 and 4 seconds, 5 and 5 seconds, 5 and 5 seconds once more, then descend the time going 4 and 4, 3 and three, 2 and a couple of, and at last 1 and 1 second.
Once you end your tenth rep, put the dumbbells down, bounce as much as the pull-up bar and carry out a unfavourable chin hold for so long as you’ll be able to. Fight each for each inch as you slowly decrease down attributable to fatigue. Once you attain the complete eccentric, let go of the bar and relaxation for the stability of the two:30 timer.
As quickly as the two minutes and 30 seconds is completed, decide up the dumbbells and carry out the following train in the identical vogue earlier than trying the following bar hold.
The biceps workout routines you’ll be performing on this residence biceps exercise are:
1A. Dumbbell Biceps Curl – 1 sec up, 1 sec down / 2 sec up, 2 sec down / 3 sec up, 3 sec down / 4 sec up, 4 sec down / 5 sec up, 5 sec down / 5 sec up, 5 sec down / 4 sec up, 4 sec down / 3 sec up, 3 sec down / 2 sec up, 2 sec down / 1 sec up, 1 sec down
1B. Negative Chin Hang – till failure
REST: Balance of two:30
2A. Dumbbell Drag Curl – 1 sec up, 1 sec down / 2 sec up, 2 sec down / 3 sec up, 3 sec down / 4 sec up, 4 sec down / 5 sec up, 5 sec down / 5 sec up, 5 sec down / 4 sec up, 4 sec down / 3 sec up, 3 sec down / 2 sec up, 2 sec down / 1 sec up, 1 sec down
2B. Negative Chin Hang – till failure
REST: Balance of two:30
3A. DB Hammer Curl (with pronation on the high) – 1 sec up, 1 sec down / 2 sec up, 2 sec down / 3 sec up, 3 sec down / 4 sec up, 4 sec down / 5 sec up, 5 sec down / 5 sec up, 5 sec down / 4 sec up, 4 sec down / 3 sec up, 3 sec down / 2 sec up, 2 sec down / 1 sec up, 1 sec down
3B. Negative Chin Hang – till failure
REST: Balance of two:30
4A. DB Waiter’s Curl – 1 sec up, 1 sec down / 2 sec up, 2 sec down / 3 sec up, 3 sec down / 4 sec up, 4 sec down / 5 sec up, 5 sec down / 5 sec up, 5 sec down / 4 sec up, 4 sec down / 3 sec up, 3 sec down / 2 sec up, 2 sec down / 1 sec up, 1 sec down
4B. Negative Chin Hang – till failure
This residence biceps exercise is brutal due to how a lot stress you might be driving into the biceps all through the exercise. Not solely within the timed reps, but additionally within the flexed arm hold.
With this residence dumbbell exercise, you not have an excuse to skip your subsequent biceps exercise since you are quick on time. You don’t even have to spend treasured time driving to and from the gymnasium to be able to get larger biceps.
I’ve all the time stated that you could both practice onerous or you’ll be able to practice lengthy, however you’ll be able to’t do each. This biceps exercise trades in time for depth. Since this exercise is so intense, you’ll doubtless be torched by the tip of the ten minutes similar to I used to be by the tip of it.
Should you be doing this exercise each time you practice your biceps? I don’t suppose it’s needed however in case you are quick on time, then this shall be among the finest biceps exercises you are able to do within the restricted time you’ve. The added good thing about this exercise to get massive biceps is that it may be executed from the consolation of your personal residence so long as you’ve a pair of dumbbells and pull-up bar.
Remember, simply because the time you’ve is proscribed, doesn’t imply that you must sacrifice an intense and efficient exercise to get larger biceps. This type of exercise can be relevant to a number of muscle teams in order that it doesn’t matter what you might be coaching, you’ll be able to torch them in simply 10 minutes.
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If you might be searching for a dumbbell exercise program that may ship good points no matter what dumbbells you’ve entry to, you will discover the JACKED program at athleanx.com in an effort to construct the perfect physique attainable with restricted tools.
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