TETSUDumbbell Biceps Workout
A focused biceps session using only dumbbell equipment: 6 exercises, about 18 working sets, covering biceps. Rest 90 seconds to 2 minutes between sets and add weight or reps week to week.
Exercises in order
Dumbbell Step Up Single Leg Balance With Bicep Curl3 sets of 10–15Dumbbell Waiter Biceps Curl3 sets of 10–15Dumbbell Biceps Curl V-Sit On Bosu Ball3 sets of 10–15Dumbbell Bicep Curl Lunge With Bowling Motion3 sets of 10–15Dumbbell Standing Alternate Hammer Curl And Press3 sets of 10–15Dumbbell Bicep Curl On Exercise Ball With Leg Raised3 sets of 10–15
Common questions
How long does this dumbbell biceps workout take?
About 44 to 64 minutes: 6 exercises and roughly 18 working sets with 90 seconds to 2 minutes of rest between sets, plus a short warm-up.
Is a dumbbell-only biceps workout enough to build muscle?
Yes — growth comes from progressive overload, not the tool. These 6 movements cover biceps; keep adding weight or reps over time and the stimulus is complete.
How often should I do this biceps workout?
Once or twice a week works well, with at least two rest days between sessions for the biceps to recover and grow.
Track it in Tetsu
Start this exact biceps workout in Tetsu — it tracks every set, remembers your weights and builds the progression for you. Free to start.