STRONG IN 10 SERIES: 10 Min BICEPS Workout | Day 2

Strong in 10 | Day 2: Biceps

This 10-minute upper-body session is all about controlled tension, clean form and full-range lifting to fire up the biceps from every angle.

We’re hitting the biceps with simple, effective strength movements designed to load the muscle through its full shortening and lengthening range - helping you build shape, strength and definition rep by rep.

The timer today is 40 seconds on, 10 seconds rest across 2 rounds.

I’m using 2 × 5kg dumbbells for reference, but choose a weight that challenges you while still allowing smooth, intentional movement from start to finish.

This workout is steady, strong and focused - expect a deep bicep pump, plenty of time under tension, and a strong burn through each curl, rotation and crossover variation.

EXERCISES:
Full Range Bicep Curls
Hammer Curls to Half Narrow Press
Straight Arm Crossovers
Reverse Hammer Curls
Zottman Curls
21s

Throughout each movement, think elbows tucked, shoulders down, and full control on both the lift and the lower.
Let the biceps do the work - minimise swinging, squeeze at the top, and slow down the negative to maximise tension.

During your crossover and rotational variations, keep the arms long, brace the core, and move with purpose so every rep hits cleanly.

Biceps activated ✔️
Time under tension ✔️
Full range ✔️
Day 2 – let’s go! 🔥

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5-Minute Warm Up (always warm up before exercising):
   • 5 Min Upper Body Warm Up Routine Before St...  

Optional Add-On for Today: 10 Min Toned Arms
   • 10 Minute Toned Arms | All Standing | Ligh...  

Cool Down / Stretch: 20 Min Stretch
   • 20 Minute Full Body Stretch Routine | RELA...  

STRONG IN 10 Series Playlist:
   • STRONG IN 10 SERIES  

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Ab Workouts:    • Abs & Core  

Upper Body Workouts:    • Upper Body Workouts  

Lower Body Workouts:    • Lower Body Workouts  

HIIT Workouts:    • HIIT Workouts  

Music by Epidemic Sound https://share.epidemicsound.com/aj0crl

DISCLAIMER
If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. MovewithK will not be responsible or liable for any injury or harm you sustain as a result of this video.

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