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. The biceps are a much-loved muscle group. And just remember like I’ve said in the past: if you want to build muscle and stop wasting your time in the gym, you not only need to choose the right exercises but you also have to perform them in the way that’s been proven to be most effective. You can maximize the activation of the biceps’ short head by combining the flexion of the arm with the supination of the wrist. Intense Tabata Bicep Workout — Dumbbells Only!. It’s a key exercise to include in any well-rounded dumbbell bicep workout. Raise both dumbbells by curling your elbows and lower them down after a … So, here’s a quick summary of the bicep curl exercises with dumbbells I went through. You may be wondering, “Hammer curls vs. bicep curls – what’s the difference?” Well, the hammer curl targets the brachialis. Your results may vary. What does this mean for your arms training? So a few degrees of elbow movement is all right, but it should not be excessive to the point where your delts begin to take over. In addition to being responsible for the mass of the outer arm, the brachialis also anatomically pushes up the biceps. In addition to being responsible for the mass of the outer arm, the brachialis also anatomically pushes up the biceps. Sit on a 90-degree bench with a dumbbell in each hand, palms facing in toward your body and arms extended straight toward the floor. As you should know, you can preferentially target the long head of the biceps by placing your arm behind the body when performing a curl due to its anatomy. All rights reserved. Thanks y. Incline Dumbbell Hammer Curl EXERCISE 2 Incline Inner-Biceps Curl This exercise also stretches the long head of the biceps. Please Note: The author of this site is not engaged in rendering professional advice or services to the individual reader. Well, if you want bigger-looking arms, you can’t go wrong with implementing a 5-second slow eccentric during the way down for each rep. You’ll be able to isolate the brachialis to a much greater extent. Curl the dumbbells to shoulder height, keeping hands facing each other. After the main compound lifts I end up pretty tired and not able to do so many different exercises anymore. The 30-Minute Dumbbell Biceps Workout: How It Works. And to take this one step further for even more bicep gains, you can grip the outer part of the dumbbell instead of the middle. Therefore, when it comes to short head bicep exercises, dumbbell concentration curls top the list. But make sure you’re doing it with strict form, or you’re wasting your time. Concentration curls is the best dumbbell bicep exercise to shape the peak in your biceps. How to do it: Sit on a 45-degree bench, holding dumbbells with your palms facing in. …and we’ll show you step by step how to transform your body as fast as possible with science. Lastly, I’m going to cover one of the key exercises in a dumbbell bicep workout – the dumbbell hammer curl. In addition to enhanced long head activation, the incline dumbbell curl also wins out other biceps exercises in its unique strength curve. The movement restriction also minimizes the involvement of your front delts during each rep. You’re, therefore, able to better isolate the biceps, leading to enhanced muscle activation. I think it’s an idea to make a video or article about this topic since i’ve not seen this one addressed before and I think it is a common issue. Great article! There’ll be a resulting increase in the degree of active supination needed to curl and twist the wrist. Why? Pause at the top of the lift, squeezing the biceps, and then lower to starting position. The biceps are a much-loved muscle group. Do 10 reps then put the opposite foot on the step for your next set. To quote ACE chief science officer Cedric Bryant, Ph.D. – “Since the upper arm is stabilized against the back of the thigh, it isolates the biceps muscle.” And we know what that means. Thankfully, building bigger arms isn’t challenging. How to do it: Stand holding dumbbells at your sides and resting your front foot on a bench at mid-thigh height. https://thefitnessphantom.com/best-dumbbell-exercises-for-bigger-biceps Well – as many of you know, the incline dumbbell biceps curl is one of my favorite biceps exercises to build biceps peak. Repeat on the other side. How to do it: Place a dumbbell on either side of a flat bench. All you need is a pair of dumbbells to give them the TLC they deserve. According to the following two EMG analyses (ACE and SuppVersity), it tends to outperform other common biceps exercises in terms of eliciting the highest biceps activation. Tabata is a form of high intensity interval training that will make you expend calories faster, burn more fat, and build more muscle. Concentration Curl. With optimized programming in a dumbbell bicep workout, you’ll see more balanced biceps growth in the long run. Amongst all the dumbbell bicep exercises, incline seated curls is the hardest. If you only have access to dumbbells, please continue reading too. Well, unilateral exercises better help prevent muscular imbalances. Well, because we know that lifters typically experience more significant gains for exercises done early on in a workout. However, its effectiveness depends on how you execute the exercise – as with all exercises. We have used your programs for the past nine months. He put on 8 kilos of muscle through the winter and spring and we are looking forward to our next winter training season. Accordingly, if you were to grip the dumbbell with a more pronated grip (like holding a hammer), you’d direct the tension towards the brachialis, instead of the biceps. Grab one dumbbell in each hand along the sides of your body, palms facing your body. A crucial player in any dumbbell bicep workout. Doing so reduces the range of motion that you put your biceps through, and you may start to involve the traps as well. But don’t be that guy who does a set of biceps curls and then spends two minutes looking at a phone before attempting a second set. Well, the hammer curl targets the brachialis. The workout starts with strict dumbbell curls. 7 Best Biceps Workout with Dumbbells 1. Sit back on an incline bench with a dumbbell in each hand and, keeping your elbows close to your torso, rotate the palms of your hands until they’re facing forward. I use a upper-lower split and have traditionally done the incline DB curl on both upper days. This way, you’ll prioritize your long head’s development. You’ll want to turn your wrist out to bring your pinkies toward the ceiling as much as possible. In this 30-minute dumbbell workout to build your biceps, we’ll hammer through these seven moves in a circuit. Very nicely explained and scientific basis clearly explained. Since you’ll be fresh, youshould have no trouble giving each set your utmost focus, using only the strength in your biceps to complete your reps. Then, slowly let the weight down without aid during the eccentric movement. You’ll find tons of value for your regular dumbbell bicep workout here. Your information has been successfully processed! Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Also, dumbbell bicep exercises allow you to tweak ‘traditional’ bicep exercises for exponential biceps growth in ways that cannot be achieved with the use of barbells. And you can do so by playing around with your grip through hammer curls. Do 10 reps and switch sides. Row one dumbbell toward the side of your body while balancing on the opposite hand and feet. The researchers speculate that when you have your upper arm pressed against your leg, you’re unable to sway your arm as you curl. This workout combines cardio and weight-lifting drills for serious body-sculpting results. What’s up Aliens! Curl the weight towards your shoulder while maintaining the upper arm stationary. Pause, squeezing your bicep at the top. The ideas, procedures, and suggestions contained within this work are not intended as a substitute for consulting with your physician. Why it works: This simple yet challenging move hits your biceps, back, shoulders, and triceps. Breathe out as you contract the biceps. I would also suggest playing around with the order of the biceps exercises. Hey Jeremy, I am training my son for him to compete in flat water sprint kayak in Canada. If you’re planning to incorporate them into your very own dumbbell bicep workout, here’s the recommended sets and reps. Feel free to do this as a workout on its own or split it up, and add one or two of the exercises to your existing routines. Bicep workouts are essential for almost every move in the weight room.