Popsugar Health & Fitness Intermediate Workouts 30-Minute Dumbbell Workout See How Sore 2 Dumbbells Can Make You With This 30-Minute Full-Body Workout 13 February 2019 by Jenny Sugar View On One Page Photo 13 of 13 ADVERTISEMENT () Start Slideshow Share This Link Copy ← Use Arrow Keys → 13 Wide Bicep Curl Stand with your feet slightly wider than hips-width-distance apart. Holding a dumbbell in each hand, hold the arms out wide with a slight bend in the elbows, palms facing up. Bend at the elbows, pulling the weights toward your ears. Extend the arms out wide again to complete one rep. Do as many reps as you can in 40 seconds. Take a 20-second rest. Previous Next Start Slideshow Intermediate WorkoutsFull-Body Workouts30-Minute WorkoutsStrength TrainingWorkouts