{"id":3293,"date":"2026-10-01T07:00:12","date_gmt":"2026-10-01T07:00:12","guid":{"rendered":"https:\/\/optimalfitness-health.com\/?p=3293"},"modified":"2026-10-01T07:00:12","modified_gmt":"2026-10-01T07:00:12","slug":"10-minute-lightweight-dumbbell-bicep-forearm-workout","status":"publish","type":"post","link":"https:\/\/optimalfitness-health.com\/?p=3293","title":{"rendered":"10 MINUTE LIGHTWEIGHT DUMBBELL BICEP &amp; FOREARM WORKOUT!"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"480\" height=\"270\" src=\"\/\/www.youtube.com\/embed\/JyV7mUFSpXs\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>Grab some Dumbbells between 5-30lbs and try this 10 Minute Lightweight Dumbbell Bicep &amp; Forearm Workout. <\/p>\n<p>Free workouts + early access to the new MIDASMVMT platform:<br \/>\nhttps:\/\/www.midasmvmt.com<\/p>\n<p>Instagram &#8211; @midasmvmt<\/p>\n<p>The Only 5 Minute Warm Up You Need Before Any Workout<br \/>\n<iframe loading=\"lazy\" title=\"The Only 5 Minute Warm Up You Need Before Any Workout\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/hd1KoQmDEZU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Complete two or three times every week. This is Bicep workout you can do anywhere as long as you have access to a pair of lightweight dumbbells. <\/p>\n<p>00:00 Intro<br \/>\n00:40 Double Bicep Curl<br \/>\n01:30 Wrist x Hammer Curl<br \/>\n02:30 Bicep Curl Negatives<br \/>\n03:30 Double Reverse Curl<br \/>\n04:30 Double Wide Curl<br \/>\n05:30 Alt Hammer x Bicep Curl<br \/>\n06:30 Alt Inward Curl<br \/>\n07:30 Double Half Curl<br \/>\n08:30 Alt Hammer Curl<br \/>\n09:30 Wrist x Bicep Curl<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Grab some Dumbbells between 5-30lbs and try this 10 Minute Lightweight Dumbbell Bicep &amp; Forearm Workout. Free workouts + early [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":3294,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3293","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/optimalfitness-health.com\/?p=3293\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 MINUTE LIGHTWEIGHT DUMBBELL BICEP &amp; FOREARM WORKOUT! - Weight Loss\" \/>\n<meta property=\"og:description\" content=\"Grab some Dumbbells between 5-30lbs and try this 10 Minute Lightweight Dumbbell Bicep &amp; Forearm Workout. 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