¡Esto EXPLOTÓ Mis BICEPS! 10 Minutos en CASA ¡Es en SERIO!

If you don't have time to go to the gym and get a good biceps workout in, then you'll love this brutal biceps routine to do at home. In this video, I'll show you how you can turn 10 minutes into a brutal and effective biceps workout that you can do in the comfort of your home, using only a pair of dumbbells and a pull-up bar. The workout structure is simple, yet effective for building big biceps. With a 2-minute and 30-second block, you'll perform two exercises: a curl variation and a static negative pull-up. The dumbbells you choose should be weights you can use to perform 12 to 15 reps on a regular curl. Once you start the 2:30 timer, grab the dumbbells and perform the curl variation with a 1-second concentric lift and a 1-second eccentric lowering. The next rep will be 2 seconds up and 2 seconds down, then 3 seconds up and 3 seconds down, 4 and 4 seconds, 5 and 5 seconds, 5 and 5 seconds again, then decrease the time by doing 4 and 4, 3 and 3, 2 and 2, and finally 1 and 1 second. When you complete your tenth rep, drop the dumbbells, jump onto the pull-up bar, and perform a chin-up negative for as long as you can. Fight for every inch as you slowly lower yourself to the end of the eccentric phase, then release the bar and rest for the remaining 2:30 minutes. As soon as the 2 minutes and 30 seconds are up, grab the dumbbells and perform the next exercise in the same manner before attempting the next chin-up on the bar. The bicep exercises you'll perform in this home workout are: 1A. Dumbbell Bicep Curl - 1 second up, 1 second down / 2 seconds up, 2 seconds down / 3 seconds up, 3 seconds down / 4 seconds up, 4 seconds down / 5 seconds up, 5 seconds down / 5 seconds up, 5 seconds down / 4 seconds up, 4 seconds down / 3 seconds up, 3 seconds down / 2 seconds up, 2 seconds down / 1 second up, 1 second down 1B. Negative Pull-Up - to failure REST: Balance time of 2:30 2A. Dumbbell Drag Curl - 1 second up, 1 second down / 2 seconds up, 2 seconds down / 3 seconds up, 3 seconds down / 4 seconds up, 4 seconds down / 5 seconds up, 5 seconds down / 5 seconds up, 5 seconds down / 4 seconds up, 4 seconds down / 3 seconds up, 3 seconds down / 2 seconds up, 2 seconds down / 1 second up, 1 second down 2B. Negative Pull-Up - to failure REST: Balance time of 2:30 3A. Hammer Curl (with pronation at the top) - 1 second up, 1 second down / 2 seconds up, 2 seconds down / 3 seconds up, 3 seconds down / 4 seconds up, 4 seconds down / 5 seconds up, 5 seconds down / 5 seconds up, 5 seconds down / 4 seconds up, 4 seconds down / 3 seconds up, 3 seconds down / 2 seconds up, 2 seconds down / 1 second up, 1 second down 3B. Negative Pull-Up - to failure REST: 2:30 seconds remaining 4A. Dumbbell Waiter Curl - 1 second up, 1 second down / 2 seconds up, 2 seconds down / 3 seconds up, 3 seconds down / 4 seconds up, 4 seconds down / 5 seconds up, 5 seconds down / 5 seconds up, 5 seconds down / 4 seconds up, 4 seconds down / 3 seconds up, 3 seconds down / 2 seconds up, 2 seconds down / 1 second up, 1 second down 4B. Negative Pull-Up - to failure This home biceps workout is brutal due to the amount of tension placed on the biceps throughout the workout, not only in the timed reps, but also in the static curl of the negative pull-up. I've always said that you can train hard or you can train long, but you can't do both. This biceps workout trades time for intensity. Should you do this workout every time you train your biceps? I don't think it's necessary, but if you're short on time, this will be one of the best biceps workouts you can do. Remember, just because you have limited time doesn't mean you have to sacrifice an intense and effective workout to get bigger biceps. This type of workout can also be applied to other muscle groups, so no matter what you're training, you can exhaust them in just 10 minutes. Torch Your Biceps - http://athleanx.com/x/biceps-torched Subscribe to this channel here -    / athleanxespa%c3%b1ol   If you're looking for a dumbbell training program that offers gains no matter what type of dumbbells you have, you can find the JACKED program at athleanxespañol.com, so you can build the best body possible with limited equipment. For more videos on how to get big biceps and other bicep workouts, be sure to subscribe to this YouTube channel and remember to turn on notifications so you don't miss any new videos when they're published.