By incorporating tis workout for biceps with dumbbells on your pull days or arm days, you’ll be sure to add some size to your arms. Keep your core tight and strong to gain stability and balance. If you’re looking to get bigger biceps, you need to incorporate enough bicep exercises with dumbbells into your workout routines. These motions, called “supination” and “flexion” are the main functions of the biceps muscle. Want bigger biceps that visibly pop under your sleeves? One of the main, benefits of a good bicep workout with dumbbells is the fact that you don’t need a gym to boost the bicep. Biceps Workout With Dumbbells at Home. Use these variations to your advantage, and to compound the effects of progressive overload when building up your guns. The Zottman curl is a great compound-like lift for the arms. (ii) Keep your chest out and grasp the dumbbells. Using the below 7 biceps workout routine with dumbbells you can grab an adjustable dumbbell set of your own and get to work without the need for the gym. That shouldn’t stop you. Choose a weight that is not too heavy, but still challenging. Take a look at my post covering progressive overload and why it’s so important here. By rotating from an unnderhand grip to overhand during the course of the curl, you’ll be hitting the biceps and the forearms at the same time. Thankfully, building bigger arms isn’t challenging. From the initial position to the final position palms always face the sides of your body. Is it better to lift lighter weights for more reps, or heavier weight for fewer reps? JUST FITNESS HUB is your one-stop portal for losing weight, old age fitness, exercise, health & nutrition advice, information on workout programs, building muscle, and living healthier lives. Concentration curls is the best dumbbell bicep exercise to shape the peak in your biceps. In this article, I’ll go through the best dumbbell bicep workout that targets each part of your biceps, so you add the muscle mass you want to your arms.. Watch this demo video to learn how to do hammers curls perfectly: Click Here To Buy Dumbbells At Best Price, Click Here To Buy Adjustable Exercise Bench At Best Price. (iv) Hold and squeeze the biceps for a second and then slowly lower the dumbbells to the starting position and repeat for as many reps as required. What if you’re starting from scratch though? Standing hammer curls can be done using both arms at the same time, or alternately but here we’ll be looking at the double arm method. The biceps are generally the most visible muscles on your body. (i) Begin by standing upright. The one arm dumbbell preacher curl is a good exercise for isolating the biceps and making them work independently. Getting a good set of dumbbells for the house can serve the same purpose. (iii) Don’t do this exercise while seating on a flat bench because this way you increase the risk of arching your back or bending. Following are the five main dumbbell bicep exercises. You can try above exercise in a sitting position using a bench with back support. If you want to work more of the brachioradialis, use the hammer grip like described above. Then repeat the movement with your left arm. Useful Related Post: Best Exercises For Building Biceps. I definitely didn’t. (iii) Keeping the upper arm stationary, curl the weights forward while contracting the biceps. You can try like doing them over the back of a sofa or if you have an incline bench stand up and do over the back of it. (i) As a general rule, always hit the weakest arm first. You work one arm at a time (unless you have a preacher bench) and keep the palm always facing you. You can do the same with a bench and with an exercise ball. Spot Reduction of Fat: Magic Bullet or Myth For Weight Loss? One of the main, benefits of a good bicep workout with dumbbells is the fact that you don’t need a gym to boost the bicep. This ensures a good contraction. You should also choose a weight that is challenging, but you are still able to finish the set. Grab a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip and your arm fully extended. Here are some tips for an effective standing dumbbell curl: Do not lock out and relax your arm when it’s at the bottom of the movement, This will ensure that there is constant tension on the muscle. From a purely anatomical point of view, the bicep of course is made up of two different muscles, hence the “bi”-ceps. The function of the long head and the short head working together can be summed up by imagining opening a bottle with a corkscrew (unscrewing the cork), then using the bicep to pull the cork out. (iii) Slowly begin to bring the dumbbells back to starting position as your breathe in. It is exactly the same as the seated curls, but while you just need a chair for that, you need an incline bench for this one, a bench that you can incline 45 degrees. Keep in mind to keep your feet are flat on the floor and your back well supported against the vertical support of the bench. But with something as simple as an adjustable bench, you can do flat and incline dumbbell press and fly, shoulders press, seated front and side lateral raises, incline dumbbell curls, concentration curls, one-arm dumbbell row, and so much more. Watch this Demo Video for Dumbbell Bicep Curls: Same again, it can be done from standing position as well as seated position. The incline bench dumbbell curl will work to isolate that long head muscle of the bicep. studies have shown that lighter weight and a high volume of reps (think to failure) will yield similar results. In other words, hypertrophy = bigger muscles. This is the starting position. The bicep includes the long head and the short head. The bench is used at an incline to support your chest and put your body at the correct angle. The focus should be on the biceps only. Don’t forget a flat bench too, which will come in handy for some of the exercises we’ll get in to. The old debate rages on. Take a look at the video below for more instruction on how the concentration curl is done. It’s worth noting, that changing the incline of the bench will allow you to hit different portions of the long head. Think heavy weight low reps, or lighter weight and more reps. Plus, you can isolate certain muscles while strengthening stabilizing muscles with with a biceps workout by way of dumbbells. post covering progressive overload and why it’s so important here, ← Stress Eating: 9 Ways to Overcome Stress Eating, Low Carb Breakfast Ideas: 9 Low Carb Diet Breakfast Ideas →, Delayed Onset Muscle Soreness: The Ultimate Muscle Hangover. It’s true, larger well-defined biceps will get a lot of attention and respect from other lifters. If … You can perform complete bicep workout with dumbbells at home. Suns out, guns out! In this post I will show you all the best dumbbell bicep exercises that you can do at home. This will cause your arm to “supinate”. Proper form is key here, and there is no cheating in the form of swinging your whole arm or body, in order to lift the weight. Although you have cable options at a gym, but the best way to build real muscle is with free weights. This can be done both arms at the same time, or alternating. I assume that you are not having a preacher bench at home, but don’t worry. Hold the contracted position for a second as you squeeze the biceps. An adjustable dumbbell set is clearly the best way to go, since you won’t have to take up a lot of space for a rack full of different dumbbells. (i) Don’t be tempted to swing your body during the movement so as to perform the exercise with heavier weights. This is not required in a seated position. Don’t know what progressive overload is? (iv) Slowly return to the initial position (hammer grip) rotating your wrist again. (i) Sit down on a flat bench or chair (or even on bed) with one dumbbell in front of you between your legs. While this can be done simply by sitting on a bench, another variation is to place the bench at a 90 degree angle so you can even further isolate the biceps. (v) Repeat the above steps to complete your reps and then move onto the other arm for performing the exercise.