Move · Videos · Strength · 11 min

10-Minute Light Dumbbell Biceps and Forearm Workout

10-Minute Light Dumbbell Biceps and Forearm Workout — video by Midas Movement Play · 10:58

Video by Midas Movement on YouTube · Open on YouTube

Ten curl variations in 30-second rounds with 30-second rests, mixing standard, hammer, reverse and wrist curls with a light pair of dumbbells. A quick arm and grip session for home or gym.

  • 11 min
  • Beginner
  • Low impact (no jumping)
  • dumbbells
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Step by step 10

Tap a time to watch that step in the video.

  1. Double biceps curl, 30 seconds on and 30 off: curl both dumbbells as high as you can and squeeze at the top. 0:40
  2. Wrist curl into hammer curl: let the dumbbells roll to your fingertips, curl them back, then a full hammer curl. 1:30
  3. Biceps curl negatives: curl up quickly, then lower for about three seconds, keeping tension in the biceps. 2:30
  4. Double reverse curl: an overhand grip, lifting both dumbbells together with them touching in the middle. 3:30
  5. Double wide curl: palms up, hold the dumbbells out wide and curl them. 4:30
  6. Alternating biceps and hammer curl: a biceps curl then a hammer curl on one arm, then switch arms. 5:30
  7. Alternating inward curl: like a hammer curl, but bring each dumbbell in across towards your chest. 6:30
  8. Double half curl: lift only until your elbows reach 90 degrees, then lower. 7:30
  9. Alternating hammer curl: lift each dumbbell in turn with a hammer grip, squeezing at the top. 8:30
  10. Wrist curl into biceps curl: roll the dumbbells to your fingertips, curl them back up, then a double biceps curl. 9:30

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • On wrist curls let the dumbbell roll to your fingertips, then curl it back up
  • On negatives curl up quickly and lower for about three seconds
  • Use an overhand grip for reverse curls

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Elbows takes loadbiceps, hammer, reverse and wide curls
  • Wrists & hands takes loadwrist curls to the fingertips, reverse curls

Easier option from the coach: Says any weight from 5 to 30 lb works; one or two rounds is enough

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Midas Movement; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety