Most of us pick up a pair of dumbbells, do a few curls, and then run out of ideas. But the best bicep workout doesn’t stop at curls.
So this 10-minute biceps workout gives you 10 exercises to follow, with three different curls plus shoulder and triceps moves in between.
And you can keep the dumbbells light, since the pauses and half reps make them feel heavier. Now pick yours up, and let’s start curling!
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Bicep Curl Full + Mini
You came here for a biceps workout at home, so it’s only right that curls go first.
There’s a twist, though, because the mini curls add extra work right when your arms want a break.
And trust me, that warm burn shows up early!
How to perform:
- Stand tall holding a dumbbell in each hand at your sides.
- Turn your palms to face forward.
- Curl both dumbbells all the way up toward your shoulders.
- Lower them slowly back down to your thighs.
- Complete 4 of these full curls.
- Curl up again, stopping halfway when your forearms are level with the floor.
- Lower back down and complete 4 of these mini curls.
- Keep alternating 4 full curls and 4 mini curls for the full interval.
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Upright Row + Raise
Now your shoulders get a turn, which gives those biceps a quick breather.
Better yet, the row pulls in your upper back too, so you’re getting more done than it looks.
Just don’t be shy about going lighter, because that front raise gets heavy fast.
How to perform:
- Stand tall with the dumbbells in front of your thighs, palms facing you.
- Exhale and pull both dumbbells straight up toward your chest.
- Lead with your elbows, lifting them out wide and high.
- Keep your shoulders down away from your ears.
- Lower the dumbbells back to your thighs with control.
- Lift both arms straight forward to shoulder height, palms down.
- Lower back down and alternate the row and raise for the full interval.
- Keep your core strong throughout.
Tricep Extensions
Yes, there’s a triceps move in a biceps workout, and that’s on purpose.
After all, your triceps make up a big chunk of your upper arm, so skipping them leaves the job half done.
Plus, this move balances out all that curling.
How to perform:
- Bend your knees slightly and hinge forward from your hips.
- Keep your back long and flat.
- Bend your elbows and draw them back alongside your body.
- Exhale and straighten one arm, pressing the dumbbell back behind you.
- Inhale and bend that elbow to return the dumbbell forward.
- Repeat with the other arm.
- Keep your elbows drawn back the whole time.
- Move slowly and with control, alternating arms for the full interval.
Hammer Curl + Punches
Regular curls go easy on your forearms, so hammer curls pick up the slack.
And the punch? It brings your shoulders and core along for the ride.
It feels clumsy at first, though, so give the rhythm a few reps to click.
How to perform:
- Stand tall with the dumbbells at your sides, palms facing in.
- Curl both dumbbells up to your shoulders, keeping palms facing in.
- Punch your right arm straight forward at shoulder height.
- Bring that dumbbell back to your shoulder.
- Lower both dumbbells to your sides.
- Curl both up again and punch forward with your left arm.
- Continue alternating your punching arm for the full interval.
Overhead Press + Pulse
At first glance, it’s just an overhead press, but there’s a little extra tucked in.
That small pulse opens your chest and squeezes your upper back, which is great for posture.
So you’ll feel it between your shoulder blades too, not just up top.
How to perform:
- Stand tall with the dumbbells at shoulder height, palms facing forward.
- Exhale and press both dumbbells straight up overhead.
- Inhale and bend your elbows to lower them back to shoulder height.
- Pulse your elbows back slightly behind you.
- Press back up overhead and repeat for the full interval.
- Keep your core strong, especially during the pulse.
- Avoid arching your lower back.
Single Arm Wide Fly
When did you last train the back of your shoulders? If you can’t remember, this one’s for you.
It’s one arm at a time, too, so your weaker side can’t hide.
Don’t stress if one side feels harder, though, because that’s completely normal!
How to perform:
- Bend your knees slightly and hinge forward from your hips.
- Let both dumbbells hang down beneath your shoulders.
- Keep a slight bend in your working elbow.
- Exhale and lift one dumbbell out wide to the side.
- Squeeze your shoulder blades together at the top.
- Inhale and lower the dumbbell slowly back down.
- Move with control and avoid swinging the weight.
- Repeat for the full interval, then switch arms.
Overhead Tricep Extension
Your triceps get a second round here, but from a completely different angle.
Since they’re working overhead now, you’ll get a deep stretch down the back of your arms with every rep.
As for the half reps, they’re optional, but they’ll humble you fast!
How to perform:
- Stand tall and hold both dumbbells together in your hands.
- Press them straight up overhead.
- Bend your elbows to lower the dumbbells behind your head.
- Straighten your arms to press back up overhead.
- For an added challenge, lower halfway and press up for a half rep.
- Follow with one full rep, then keep alternating half and full reps.
- Keep your ribs pulled in and your core active.
Pause Bicep Curls
The best bicep workout isn’t always about heavier weights, because sometimes you just need a pause.
That pause lands on the hardest part of the curl, so there’s no swinging to help you out.
And if your arms shake, that just means it’s working.
How to perform:
- Stand tall with the dumbbells at your sides, palms facing forward.
- Curl both dumbbells up halfway, forearms level with the floor.
- Pause and hold briefly at this halfway point.
- Lower the dumbbells back down to your thighs.
- Curl halfway again and pause.
- Continue curling all the way up to your shoulders.
- Lower down with control and repeat for the full interval.
Narrow Overhead Press
This one is basically punching the ceiling, so have fun with it.
Keeping your arms narrow also puts the front of your shoulders and your triceps to work.
Just know one arm holds while the other works, so your shoulders never get a break.
How to perform:
- Stand tall with the dumbbells at shoulder height, elbows in front of you.
- Keep your palms facing in and your hands close to your face.
- Punch your right arm straight up toward the sky.
- Lower it back to shoulder height.
- Punch your left arm straight up toward the sky.
- Lower it back and keep alternating arms for the full interval.
- Keep your elbows in front of you without letting them drop.
Lateral Raises + V Raise
Last one, and I’ll be honest, it’s a spicy finish for your shoulders.
Since you’re switching between two angles, the sides and front both get worked one last time.
And just like that, you’ve trained your biceps at home, plus everything around them!
How to perform:
- Stand tall with the dumbbells at your sides, palms facing down.
- Lift both arms straight out to the sides to shoulder height.
- Lower them back down to your sides.
- Raise both arms forward and out wide in a V shape.
- Lift them to shoulder height, then lower back down.
- Alternate the lateral raise and V raise for the full interval.
- Bend your arms slightly more if you need to.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
