Grow big arms using lightweight dumbbells only with this 10-minute bicep and forearm workout

ActiveWorkoutsGrow big arms using lightweight dumbbells only with this 10-minute bicep and forearm workoutA speedy bicep and forearm workout to get you pumped for the weekend (and beyond)When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

A speedy bicep and forearm workout to get you pumped for the weekend (and beyond)

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

(Image credit: Getty Images)

lifting slow vs lifting fast

(Image credit: Getty Images)

I lovefull-body workoutsas they burn a ton of fat and help youlose belly fat fastbut I also like a good pump when my muscle look big, which is exactly what happened after I finished with this bicep and forearm workout the other day. It only takes 10 minutes! Grab thosedumbbellsand get pumping iron!

Using battle ropesmight be a good way to improve grip strength but if you want to make those muscles look big, you need a good pump. Thepumpis a shorter – and more pronounceable – way to describe hypertrophy which refers to an increase in muscular size achieved through exercise. To get a good pump, you don’t need to use the heaviest weights in the gym; as long as focus on the muscles you want to grow, you can achieve phenomenal results using lighter weights.

What is a light weight for you depends on your fitness level. If you’re unsure how heavy is heavyenough, I recommend investing in anadjustable dumbbell: these versatile home weights replace a bunch of individual weights (i.e. saves space) and allow you to add or lose weight quickly throughout the workout (i.e. less hassle). You can also useresistance bandsfor this workout or a couple of water bottles or tin cans or whatever else you have at home.

MiDASMVMT’s 10-minute lightweight dumbbell bicep and forearm workout: How to do it

There are 10 exercises altogether, as listed below:

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