10 Min BICEP WORKOUT with Dumbbells at Home | Follow Along

Join me for a killer 10 min bicep workout with dumbbells at home or in the gym. Follow along with my top 5 dumbbell bicep exercises hitting the biceps from every angle. No bench needed and you can do this home workout with just one pair of dumbbells.
12 WEEK DUMBBELL PLAN www.tompetotraining.com/store
SUBSCRIBE / tompetotraining
5MIN WARM UP • 5 minute BODYWEIGHT WA...
EQUIPMENT NEEDED (I used 12.5kg/28lb DB's)
- 1 pair of dumbbells
GET KITTED OUT
UK Hex Dumbbells - shrsl.com/37iey
UK Adjustable Dumbbells - shrsl.com/3c22w
USA Hex Dumbbells - shrsl.com/3fse5
USA Adjustable Dumbbells - amzn.to/3zCGHDt
INSTAGRAM - / tompetotraining
THE WORKOUT
30ON : 30OFF | 2 Rounds
1. Zottman Curl
2. Drag Curl
3. 1 & 1/2 Bicep Curl
4. Hammer Curl
5. Alternating Curl
Timecodes
0:00 Intro
0:21 10min Bicep Workout
09:46 Outro
Disclaimer
To join in these exercises, you must be in good physical health. If you’ve been told for any health or medical reason that you should not take part in physical activity/sport, then you should not take part in this workout. When participating in any physical exercise, there is a possibility of physical injury. If you engage in these exercises, you agree that you do so at your own risk and assume all risk of injury to yourself.
*Affiliate links are included within this video description.

[@michaellong3339]

Thanks Tom! You should make another video like this 10min on Shoulders. I do these on breaks from work

[@TomPetoTraining]

Nice idea 👍🏼

[@sadetashi]

THANK YOU TOM!! 🤗🤗

[@TomPetoTraining]

You’re welcome!

[@richardyoung5023]

Definitely feeling pumped! Now for the tricep video :D

[@TomPetoTraining]

Awesome I was hoping some people would pair these up!

[@-Tristan-]

Can you link it?

[@vincentgeraldi]

Wow a lot of new exercises for me! Find it difficult to do Zoltman Curl at first, but manage to do it after lower my dumbell weight. 👍🇮🇩

[@TomPetoTraining]

Ye it’s a tough one at first, doesn’t really need a heavy weight like you said. Keep it up 🫶🏼🇮🇩

[@lorrainekentafari8696]

Great

[@user-vj5kn2bd4j]

ممتاز 💯🔥

[@vipulsinghrajput8643]

Wow awesome feeling pumped request you to make more 10 minutes video on back, shoulders , forearms, triceps,
Follower from India ❤

[@TomPetoTraining]

10min videos would definitely be easier than the 45min ones I’ve been filming. Well done 👏🏼 💪🏼

[@richardcarr1900]

Thabk you for this video. I have been liftong weights at home for a while now, trial and error kinda thing. Everywhere is growing fine but my arms were not joining in. I scrapped what i was doing which tbh was most of these excercises in the video except i was working my arms like i would my chest or my shoulders and it was getting frustrating. Niw i do this video a couple of times when i hit my biceps and suddenly im seeing growth. It was my intensity all along, biceps are a weird muscle to grow. Also i was going too heavy too, biceps dont need much weight at all it seems.

[@TomPetoTraining]

Yes too much weight will get the shoulders and hips involved too much. Just focusing on the squeeze and maintaining time under tension with a more moderate weight works great. Keep it up 💪

[@bramastaasus3981]

sudah saya lakukan 🤘😁

[@shakom-o-astal5406]

thank you for sharing this 10min workout, it's just what I was looking for (I found it by typing „guided dumbell arm workouts") Please consider making another variation of 10min standing biceps workout, tnx🙌

[@TomPetoTraining]

Thanks, appreciate the tip on what you typed. Give this 10min Bicep / Tricep mix a go also
th-cam.com/video/DV-6-rjnvwQ/w-d-xo.html (got a fair few arm ones in my Dumbbells playlist)

[@user-xn5uz1yx4v]

❤️❤️❤️❤️❤️

[@nicolasoberrath3447]

Did this with 2 25lb dumbbells, I am not used to training isolated muscle groups so it was rather tough, I will do more of this

[@TomPetoTraining]

That’s fairly heavy! Try my 10min Tricep video also, goes nicely with this (probably use slightly lighter dumbbells if you have any) TRICEP WORKOUT | 10min Follow Along
th-cam.com/video/xpmkkkOolmY/w-d-xo.html

[@MissFrogilicious]

I would like to build muscle, age 44, is 5-6kg (total 10-12kg) is enough to start with. I can do 8-10 reps depends on the excersice.

[@TomPetoTraining]

Well done, ye 5-6kg sounds a good weight. 6kg might be tough for a few of those tricep exercises so I recommend going lighter but neater where possible. 👍🏼💪

[@martinshields5673]

Tom......how much lighter did you go in the second section. ?

[@TomPetoTraining]

Probably down to 10kg / 22lb

[@martinshields5673]

Tghank you.@@TomPetoTraining

[@ali.h..llamamepapa9202]

This guy looks like the most realistic NPC...........

[@TomPetoTraining]

😂 thanks . . . I think