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Bicep workouts are essential for almost every move in the weight room. And if you’re like most lifters, you know there’s nothing better than a solid dumbbell workout—especially one you can do in half an hour or less.
Sure, advocates of functional movement training tend to stress that bicep workouts could be better spent on compound moves that hit more areas at once.
There’s some truth to that. But there’s still nothing like a bicep-focused workout to produce the massive arms you want. And while cable machines, barbells and chin-ups can play a role in building sleeve-bursting, high-profile beach muscles, nothing beats dumbbells when it comes to delivering biceps results.
But don’t be that guy who does a set of biceps curls and then spends two minutes looking at a phone before attempting a second set. No, it’s time to condense your workout and get a serious pump—in just half an hour.
In this 30-minute dumbbell workout to build your biceps, we’ll hammer through these seven moves in a circuit. You’ll notice the exercises alternate between pushing and pulling movements, so we can produce maximum results with minimal time. Do four rounds of the circuit in total. Do not rest between exercises, and rest only briefly between sets.
Pete Williams is a NASM certified personal trainer and the author or co-author of a number of books on performance and training.
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