To get the most out of this arm busting exercise, squeeze the bicep at the top of the movement and hold momentarily. Watch this Demo Video for Dumbbell Bicep Curls: Same again, it can be done from standing position as well as seated position. (ii) Use your right arm to grasp a dumbbell. 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. Slightly bend your knees to avoid putting pressure on your back. Although you have cable options at a gym, but the best way to build real muscle is with free weights. 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. Check out the below options for your arms workout with dumbbells at home. The old debate rages on. Also the seated curls can be done with two arms together, it’s just my preference to focus on one arm at the time. Concentration curls is the best dumbbell bicep exercise to shape the peak in your biceps. The Zottman curl is a great compound-like lift for the arms. There are also compound back exercises that engage bicep as secondary muscles. You can try above exercise in a sitting position using a bench with back support. The biceps are generally the most visible muscles on your body. (iv) Slowly return to the initial position (hammer grip) rotating your wrist again. If you remember earlier, when we talked about the two muscles of the bicep, the long head and the short head. This is my second post on “Home Gym With Only two Equipment”. You can perform complete bicep workout with dumbbells at home. In this post I will show you all the best dumbbell bicep exercises that you can do at home. Tip: Your arm should be extended and the dumbbell should be above the floor. With that goal in mind, how can I get me some of that hypertrophy then? Grab a set of dumbbells, one in each hand at arm’s length, keeping your arms down to your sides so that your elbows are fully extended. Most men I would imagine, would like to have sleeve busting, alpha male biceps. The bicep includes the long head and the short head. 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. (ii) You can do the seated version using a bench with back support to avoid helping the movement by bending your back. Hold the contracted position for a second as you squeeze the biceps. According to ACE Fitness, a dumbbell workout session offers other benefits like metabolic muscle growth. I assume that you are not having a preacher bench at home, but don’t worry. 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. 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. Spot Reduction of Fat: Magic Bullet or Myth For Weight Loss? If you want to work more of the brachioradialis, use the hammer grip like described above. What is that? For even more effectiveness, turn your pinky slightly toward the ceiling as you lift the weight. 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. Incline Seated Curls. Take a look at the video below for more instruction on how the concentration curl is done. (iii) Start raising the dumbbell towards your shoulder, one arm at the time. From a purely anatomical point of view, the bicep of course is made up of two different muscles, hence the “bi”-ceps. (iii) Keeping the upper arm stationary, curl the weights forward while contracting the biceps. When exercising the arms, most will gravitate toward an arm curl, or more specifically, the standing dumbbell curl. This can be done both arms at the same time, or alternating. We’ll cover the 7 best exercises in a complete biceps workout with dumbbells. However, today we focus on the front of the arm, right where the almighty bicep resides. (i) Begin by standing upright. What if you’re starting from scratch though? You work one arm at a time (unless you have a preacher bench) and keep the palm always facing you. (ii) Position your non-lifting hand at the corner or side of the incline bench. Hypertrophy is the enlargement of an organ or tissue from the increase in size of its cells. (ii) Keeping your upper body still and your palms facing each other, and your head dead ahead. As always, the way to get the most bang for the buck is to go slow and focus on squeezing the bicep as you perform the curl. It really doesn’t matter at all how many reps or how heavy the weight your lifting is, if you are not following a progressive overload mindset. The concentration curl will be one of the most important exercises you will do to build your biceps. (i) In the standing version, the initial position is to stand with your feet a few inches apart. It’s true, larger well-defined biceps will get a lot of attention and respect from other lifters. When you are seated, it keeps you from engaging the hips and waist to lift the dumbbells during the curl. 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. These motions, called “supination” and “flexion” are the main functions of the biceps muscle. This site contains affiliate links to products. 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. You do this by bracing it against your inner thigh as you perform the movement. Although studies have shown that lighter weight and a high volume of reps (think to failure) will yield similar results. Farmer’s Carry, Racked PositionWhy it works: The traditional farmer’s carry is an effective full-body … There are other benefits to using dumbbells for your workouts too. Swinging your body when performing the curl will take away from the effectiveness of the exercise, as you will be recruiting additional muscles to move the weight. Thankfully, building bigger arms isn’t challenging. If you want truly larger arms as a whole, you need to work the triceps too. While you curl, rotate your wrist towards the outside (till your palms face up). Hold the contracted position for a second. The bicep is the star of the show, but the supporting cast like the brachialis and the forearms must be accounted for too. Remember not to move your elbows; your upper arms should stay still. Then execute the curls like you do with the seated curls. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Keep your core tight and strong to gain stability and balance. (i) Don’t be tempted to swing your body during the movement so as to perform the exercise with heavier weights. This can also be done with the two arms together. (iv) Repeat for the desired number of repetitions. We chose dumbbells because not everyone has access to a gym with dumbbells, or even want to go to the gym. Dumbbells are versatile and can be used for many different types of workouts, whether it’s a push or pull day. If you are used to one weight for standard your curls, you probably would need lower weight to perform incline curls correctly. (v) Repeat the above steps to complete your reps and then move onto the other arm for performing the exercise. Extend your arms along your sides with palms facing your body. It’s worth noting, that changing the incline of the bench will allow you to hit different portions of the long head. That shouldn’t stop you. (ii) You may tend to curve your back, but in the ideal case you should keep it straight. (iii) Slowly curl the dumbbells upwards until the dumbbells are roughly level with your shoulders. I definitely didn’t. Only the forearms should move. In most cases this is the left arm. Don’t forget a flat bench too, which will come in handy for some of the exercises we’ll get in to. 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. Rotate the palm of your hand until it is facing forward away from your thigh. (i) Sit down on a flat bench or chair (or even on bed) with one dumbbell in front of you between your legs. I’m guessing you don’t know where the brachialis is located, or maybe you do? Or tissue from the increase in size of its cells should Stay still be a... 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