Tiffany's Training

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Strength Biceps

Biceps Workout at Home for Strength and Muscle Tone in 15 Minutes Full Dumbbell Routine

15 min Beginner Dumbbells No Jumping
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About This Workout

💪 15 Minute Bicep Build and Burn | Bicep Dumbbell Workout at Home 🔥 Targets biceps for build and burn, with curls, hammers & peaks! 15 sculpting exercises, 15 min! 💥 Grab a dumbbell & sculpt at home! For your reference, I used 15 pounds for most sets and 12 pounds for a few.

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Workout Chapters

  1. 0:00Intro
  2. 0:20Standard Bicep Curl
  3. 1:15Alternating Hammer Curl
  4. 2:10Zottman Curl
  5. 3:05Isometric Bicep Hold
  6. 4:00Wide Grip Curl
  7. 4:55Hammer Curl
  8. 5:50Bilateral Drag Curl
  9. 6:46Alternating Bicep Curl
  10. 7:40Alternating Reverse Curl
  11. 8:35Alternating Zottman Curl
  12. 9:31Reverse Curl
  13. 10:25Bicep Curl
  14. 11:21Cross Body Hammer Curl
  15. 12:15Bicep Curl Pulse
  16. 13:10Isometric Bicep Hold
  17. 14:05Cool-Down

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