(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. The bench should ideally be at a 45 degree angle. This is my second post on “Home Gym With Only two Equipment”. The inclination particular angle adds difficulty to the exercise. (ii) Keep your chest out and grasp the dumbbells. These two muscles work together, but there are specific ways to train and strengthen both the long head and the short head muscles utilizing a biceps workout with dumbbells. (i) As a general rule, always hit the weakest arm first. Related: Arm Workout For Women: 10 Best Arm Toning Exercises For Women. 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. Biceps Workout With Dumbbells at Home. Extend your arms along your sides with palms facing your body. (i) Don’t be tempted to swing your body during the movement so as to perform the exercise with heavier weights. Concentration curls is the best dumbbell bicep exercise to shape the peak in your biceps. Then repeat the movement with your left arm. (iv) Slowly return to the initial position (hammer grip) rotating your wrist again. That’s where the Zottman curl comes in. It’s true, larger well-defined biceps will get a lot of attention and respect from other lifters. Hold the contracted position for a second as you squeeze the biceps. (iii) Keeping the upper arm stationary, curl the weights forward while contracting the biceps. 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. Tip: Your arm should be extended and the dumbbell should be above the floor. Click here to read my other posts published in this series: – Read here for: Home Gym Dumbbells Workout, – Read here for: Best Tricep Workouts With Dumbbell, – Read here for: Chest Workout With Dumbbell, – Read here for: Lower Back Exercises With Dumbbell. What if you’re starting from scratch though? (ii) Keep the rep timing slow, and control the weight on the way down. The number of reps can be personalized but should generally be within the 4-6 rep range. This can also be done with the two arms together. A set of dumbbells limits your exercise range to a basic excersises. Watch this video to learn how to do incline bench bicep dumbbell curls: Useful Related Post: 45 Minutes Biceps Exercises. Place the back of your right upper arm on the top of your inner right thigh. We may receive a commission for purchases made through these links. If you remember earlier, when we talked about the two muscles of the bicep, the long head and the short head. For even more effectiveness, turn your pinky slightly toward the ceiling as you lift the weight. We chose dumbbells because not everyone has access to a gym with dumbbells, or even want to go to the gym. If you’re looking to get bigger biceps, you need to incorporate enough bicep exercises with dumbbells into your workout routines. Keep in mind to keep your feet are flat on the floor and your back well supported against the vertical support of the bench. I definitely didn’t. 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. If you want to work more of the brachioradialis, use the hammer grip like described above. Then execute the curls like you do with the seated curls. With that goal in mind, how can I get me some of that hypertrophy then? There is a very important concept to always remember for this biceps workout with dumbbells (or lifting weights in general): That is progressive overload. When in a standing position, it recommends you brace your torso by recruiting your abdominal muscles to help stabilize your body. Here are the two main differences between hammer curl and standard curl: (i) In the hammer curl the wrists never rotate. studies have shown that lighter weight and a high volume of reps (think to failure) will yield similar results. You can perform complete bicep workout with dumbbells at home. This will be your starting position. (iii) While holding the upper arm stationary, curl the dumbbell upward towards your chin while squeezing the bicep at the top of the movement. Take a look at the video below for more instruction on how the concentration curl is done. Is it better to lift lighter weights for more reps, or heavier weight for fewer reps? In other words, hypertrophy = bigger muscles. These motions, called “supination” and “flexion” are the main functions of the biceps muscle. Dumbbells are versatile and can be used for many different types of workouts, whether it’s a push or pull day. If … Following are the five main dumbbell bicep exercises. OK. We do know that heavier weight and lower reps is preferred for gaining and growing our biceps, but how many reps should we be doing? 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. According to the American Council on Exercise, the abdominal muscles play a larger role in a standing dumbbell curl. Your legs should be spread with your knees bent and feet on the floor. 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. So, here we go with the list of dumbbell exercises for biceps and how to do them: For training biceps the most effective movement is bicep curl. 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. 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) Start raising the dumbbell towards your shoulder, one arm at the time. The focus should be on the biceps only. 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. You should also choose a weight that is challenging, but you are still able to finish the set. The key is to keep your arm perpendicular to the ground. Using this guide for biceps workout with dumbbells two times a week you can be sure to increase the size of your arms and create the look that you are wanting with bigger, fuller biceps. 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. Hold the contracted position for a second. The chest should be pressed against the top part of the incline and your feet should be pressed against the floor at a wide stance. Try to squeeze your bicep when you reach the top position. This is the starting position. Although studies have shown that lighter weight and a high volume of reps (think to failure) will yield similar results. 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. That shouldn’t stop you. Incline Seated Curls. 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