How to grow your biceps in 10 minutes

How to grow your biceps in 10 minutes? Just do this workout developed by Jeremy Ethier that uses only dumbbells so you can even do it at home.

Jeremy Ethier is a kinesiologist and physical trainer, co-founder of built with science. Their The YouTube channel has more than 4 million subscribers. and delivers clear information with a solid background investigation.

According to Ethier, this workout uses 3 different training methods that cut your training time by a third and help you build bigger biceps.

How to grow your biceps in 10 minutes

The training is divided into 3 methods:

Method 1 – rest pause (2 minutes)
Method 2: Composite Set (5 minutes)
Method 3: Drop Sets (1 minute)

There’s a 1-minute break between each method, so you’re done in 10 minutes with this extraordinary workout.

How to grow your biceps in 10 minutes: the workout

Method 1 – Dumbbell Curl

First, find a weight that you can do 6-8 reps with. With that weight, try to do as many reps as you can with proper form. When you can’t do any more reps, drop the dumbbells, wait 20 seconds, and return to dumbbell curls.

Do this until you complete a total of 20 reps.

Method 2: Composite Set

Spider Curls and Incline Dumbbell Curls
3 games
8-12 repetitions

As a compound set, perform both exercises back to back without rest. “This is possible because the biceps are made up of 2 heads,” explains Ethier, which means you can specifically target both with 2 different exercises.

Pick a pair of dumbbells that you could normally do 10 or 12 bicep curls with, and use the same weight for both the spider curls and the incline dumbbell curls. For incline dumbbell curls, do as many reps as you can before resting for 1 minute.

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Method 3: Drop Set

A drop set is when you perform one exercise to failure, then drop the weight and perform another set to failure, and so on.

Related: The Ultimate Guide to Drop Sets

For this last exercise, choose a pair of dumbbells that you can initially do 15-20 reps. Perform one set of hammer curls to failure with good form with your elbow locked in place and minimal swing. Once this is done, move to the next lower dumbbell and perform another set to failure. Repeat that 5 times. For example:

40lbs – 15 reps
35lbs – 12 reps
30 pounds – 10 reps
25 pounds – 8 reps
20lbs – 6 reps

This is great biceps exercise finisher and one that will thrill you.

If you want to know more about how to grow your biceps in 10 minutes, check out Jeremy Ethier’s video below. He talks about the studies done to support why he chose these three training methods and why these specific exercises.