This DESTROYED My Biceps at Home in 10 Minutes (SERIOUSLY!)

If you don’t have time to go to the gym and get a good biceps workout in, then you are going to love this brutal biceps home workout. In this video, I am going to show you how you can turn 10 minutes into a brutal and effective bicep workout that you can do from the comfort of your home using just o

what’s up guys Jeff Cavalier aex. com so I get it time is definitely a commodity especially when it comes to working out you never feel like you have enough of it but I’ve got good news for you I’m going to show you today how to do an effective and I mean incredibly effective bicep workout in literally just 10 minutes and you could do this at home because I get a lot of times you’re not driving to the gym to do a 10-minute workout you want to do something where you’re in a hotel room you want to do something you’re home this will get the job done but you have to know how to apply the right intensity cuz just like my back ground in Major League Baseball you want to be a relief pitcher a closer you’re going to throw 100 m hour great you can do that for an inning you can’t do it for nine so you have to have a different approach if you’re going to want to get results in a quick and short period of time you have to be willing to ratchet up the intensity and how do we do it with four different exercises okay you’re going to do them for one minute a piece and you’re going to get a second exercise as a drop set for each of those exercises it’s a 2 and 1 half minute block four times is 10 minutes how do you do it specifically though so you want to grab a pair of dumbbells that you could do a dumbbell curl with standing dumbbell curl for no less than 12 repetitions and no more than 15 repetitions okay now the Cadence is what matters here I’m going to lift these up in a Cadence of 1 second on the first rep two seconds up and down on the second rep 3 seconds up and down on the third rep all the way up to five repeat the five and work my way back down that’s a total of 60 seconds I will explain a little bit why this is so effective as I do this first set and then you guys can kind of we’ll take it from there I won’t be able to do too much talking while I’m doing these because of the intensity level so grab your dumbbells if you want to do this with me let’s do it all right we’re going to go again one minute here ready we go up one second on the way up little brief hold and one second on the way down next rep 2 seconds on the way up and two seconds on the way down now 3 seconds so what I’m doing here is I’m eliminating momentum 3 seconds on the way down and I’m making the bicep do all the work 4 seconds here in four seconds on the way down again no cheating no swinging 5 Seconds this is the hardest rep but this is where you do all the recruitment of the muscle you’re actually trying to train in 5 seconds on the way down now we repeat that again 5 seconds on the way up again this is the brutal part and 5 seconds on the way down okay now as you’re starting to get fatigued we’re going to start working our way back down 4 seconds on the way up and four seconds seconds on the way down again brutal 3 seconds on the way up I get a little bit more speed and 3 seconds on the way down two seconds on the way up one two two seconds on the way down and then one second up again and one second down again very effective I just gotten one amazing set but I’m not done I go right up here into a pull-up bar in the doorway and I hang now this was I think the exercise most responsible for me getting biceps even when I was a little kid remember Field Day used to have to do the flexed arm hang I used to practice for this all year round and hold how am I at time Jesse it’s just one Ecentric negative hold fight it and down where we at 4 seconds okay so now I’ve got time to rest the balance of the 2 and 1/2 minutes the next exercise is going to be a drag curl with the same weight so dragging those dumbbells up keeping your d uh elbows back behind your body to get more of the long head of the biceps that outer head or one more responsible for Peak what we got for time all right see instantly one set my I’m out of breath obviously cuz I’m talking here too but the intensity is going way up you try this I promise you it’s going to be one of the hardest bicep work you do and there’s no excuse the 10 minutes will do everything you needed to we’re good all right so now one second on the drag on the way up and one down two seconds one two one two one two 3 one two three one two three 4 one two three four I hate these 5sec reps one two three four 5 one two three four 5 one 2 three four 5 one 2 three four 5 wow four seconds two three four one 2 three four one two three one two second rest one two one two and then one last one kind of explosive and down see the momentum Creeps in just a little bit but it’s because I’m already highly fatigued right up at the bar here come up oh boy one negative hang obviously we know the Ecentric is an incredibly effective stress for the muscle for making it grow I’m already having a hard time controlling it in that lengthy position just kind of fight it and down by the way little Pro tip if you have a hard time with that you’re standing on your dumbbell you can kind of spot yourself through that repetition where we at Jesse remaining all right that’s 5 minutes down now we got two more exercises to go so this one will take a little bit of the stress off of the biceps we’ll go for that brachialis the muscle right on the outside here that adds to the width of the biceps and creates that a more full shirt sleeve for this we’re going to go a hammer curl a little bit of a pronated grip in here the way we sequence these exercises allows me to actually do these even when I’m fatigued okay ready here we go one and one one two one two one two three one two three one two three four one two three four one 2 three four 5 one 2 three four 5 one 2 three four 5 one 2 three oh God I hate those four more one two three four one two three four one two three two three one two two and then one last rep one power it up and down I’m telling you I could do a 10 sets of curls or any other variation of a workout I am already fried come up here again and hold and yes this will be more and more difficult to do the more fatigued you get but you’ll also know that you’re doing it right because your arms will be fried I mean seriously I am destroying them right now I say all the time you can train long or you can train hard but you can’t do both we’re going to opt to get a great workout in in a very short intense period of time now do you want to roll out this workout over and over and over again so that all you’re ever doing is 10-minute workouts not necessarily but certainly has a pinch hit this is an amazing workout you never have to say I can’t do a 10-minute workout I I don’t have time to do a workout you could always do something like this very quickly where we at Jesse all right so last one the weiter curl anybody that doesn’t like the exercise it’s because you don’t understand the exercise or you’re doing it wrong and trying to tell people how to the exercise do it right I’ll show you how to do it you cut the dumbbell underneath like this okay under the the top half of the dumbbell you adjust your wrist to allow it to go flat as you come up you allow your wrist to bend back okay up and down you don’t do this that’s stupid okay you keep your hands underneath you come up and down for two again cup it allow your wrist to bend come up allow your wrist to bend in Space the dumbbells is traveling up and down down for three seconds up for four two three four one 2 3 four up for five the brutal ones good hard contraction at the top you feel this one in the peak that outer long head one more 5 second one two 3 4 5 three four five another 4 seconds I’m almost home four two they look like they’re going to explode Jesse y four up three one two