We all know time is a precious commodity, especially when it comes to working out. Often, you think, “Where do I find time for a bicep workout?” But hey, Jeff Cavalier has cracked the code on this one! In his latest video, Jeff explains how you can fit an insanely effective bicep workout into just 10 minutes.
Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.
Whether you’re at home, in a hotel room, or short on time at the gym, this routine hits hard. Let’s break down this 10-minute workout into simple steps.
Setting the Stage: Why This Works
You might wonder how 10 minutes could ever be enough for a good workout. Well, Jeff pulls from his experience working with athletes who have to perform at peak levels but in short bursts. Think of it like a relief pitcher in baseball—these guys come in, throw 100 mph, but only for a couple of innings. They don’t need hours of practice; they need intensity. That’s what this bicep workout is about. Intensity.
Key to Success:
- Four different exercises, one minute each.
- Each exercise has a drop set variation, making it a brutal but quick 10-minute session.
- Focus on technique: Eliminate momentum, maximise muscle recruitment.
The Workout Format
Here’s the basic setup. You’re going to hit four exercises, each lasting one minute. Then, you add a second exercise as a drop set for each move, creating 2.5-minute blocks. You’ll repeat this structure four times to fill up your 10 minutes.
Exercise Timing Breakdown:
- 1st exercise: 1 minute (using different cadences)
- 2nd exercise: Drop set (immediately after)
- Rest for the remainder of the 2.5 minutes before moving to the next pair of exercises.
Exercise 1: Standing Dumbbell Curl
Start with a standing dumbbell curl. Here’s the twist: you change the speed of each rep.
- First rep: 1 second up, 1 second down.
- Second rep: 2 seconds up, 2 seconds down.
- Third rep: 3 seconds up, 3 seconds down, and so on, until you reach 5 seconds up and 5 seconds down.
Why This Works: By slowing down the tempo, you’re removing all momentum. The muscle has to do the work, and that creates the intensity.
Jeff’s Tip: “Eliminate momentum, make the bicep do all the work!” He’s spot on—this is where you hit the muscle hard, isolating it for maximum gains.
Drop Set: Flexed Arm Hang (Chin-Up Hold)
After your curls, jump to the pull-up bar (or even the back of a sturdy door). Hold the top of a chin-up for as long as possible. Remember when you were a kid doing the flexed arm hang on Field Day? It’s back! This simple but deadly exercise focuses on eccentric strength, the part of the move where you lower yourself down slowly, fighting gravity.
Pro Tip: “The eccentric phase is brutal,” says Jeff. And this is where your biceps will feel it the most.
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Exercise 2: Drag Curl
Next, grab your dumbbells for drag curls. Keep your elbows behind your body, and drag the dumbbells up towards your chest.
- Start with the same rep cadence: 1 second up, 1 second down, then move up to 5 seconds.
Focus: This exercise hits the long head of the bicep, helping with that peak you want when flexing.
Intensity Key: “No swinging, no cheating!” as Jeff constantly reminds. It’s all about form and keeping the stress on the bicep.
Drop Set: Another Negative Chin-Up
Straight after the drag curl, it’s time for another hanging hold on the pull-up bar. Your biceps are already screaming at this point, but hang in there (literally)! This focus on slow negatives maximizes your muscle damage, which equals growth.
Exercise 3: Hammer Curl
We’re moving onto the brachialis, that side muscle right next to your biceps that helps with arm width. Hammer curls with a neutral grip are perfect for hitting this area. Same cadence here: 1 to 5 seconds up and down.
Why It’s Brutal: As Jeff explains, you’re already fatigued, but the varied timing pushes you through different intensities. It feels like your arms are going to fall off, but trust us, they won’t!
Drop Set: Another Chin-Up Hang
After the hammer curls, it’s back up to the pull-up bar. But here’s the kicker—by now, your arms are completely fried. You’ll find it tougher to hold on, but that’s exactly the point. This shows you’re doing it right.
Exercise 4: Waiter Curl
We finish with waiter curls. Hold the dumbbell from the bottom, palms underneath as though you’re holding a plate. Curl upwards while letting your wrists bend naturally.
- Again, focus on the slow tempo: 1 to 5 seconds.
Why It Works: This unique grip forces your biceps to engage differently, particularly hitting that outer head of the muscle. Many people hate this exercise, but only because they’re probably doing it wrong. Keep it controlled!
Cool Down with One Last Hang
At the end of the workout, Jeff wraps it all up with one final flexed arm hang. This is your last stand, the point where you fight gravity with every ounce of energy left in your biceps. The key is to “fight for the lengthened position,” as Jeff says.
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Key Takeaways:
- Focus on intensity, not duration.
- Use variable tempo to eliminate momentum.
- Incorporate eccentric movements (negative pull-ups).
- Perfect for any location—home, gym, or on the go!
Conclusion
In just 10 minutes, you can torch your biceps like never before. You don’t need fancy equipment or hours of gym time. Just intensity, proper form, and a pair of dumbbells. Whether you’re short on time or just need a quick arm pump, this workout delivers. So, what are you waiting for? Grab your dumbbells and give it a go.
In Jeff’s words: “You never have to say ‘I don’t have time’ for a workout again!”
Stay strong, keep pushing, and don’t let time be your excuse for missing out on gains. This workout proves it’s not about how long you train but how hard you train.
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This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.