In this article, we shall walk you through the best biceps Workout with dumbbells exercises. You will, moreover, be introduced to a highly effective dumbbell bicep workout that is guaranteed to chisel impressive biceps— be it you’re an amateur or an expert bodybuilder. Although biceps are a smaller muscle group, building them requires a massive amount of attention and sweat.
A well-defined and powerful bicep significantly contributes to improving your body’s aesthetic appeal. Additionally, to many people, biceps symbolize strength and fitness. Well, the good news for you is: it is almost impossible to mess up bicep training— you curl, curl, and curl. On that note, several exercises are more effective than others.
Anatomy of the Biceps
The biceps brachii, referred to in common terms as the biceps, is the big muscle that is seen at the front of the upper arm.
It has two heads – the long head originates from the scapula, while the short head originates from the coracoid process. The two heads converge to insert into the radius bone via a tendon . The biceps is responsible for flexing the elbow joint . It also helps in bringing the hand close to the shoulder and supinating the forearm, that is, to make the palm face up from a position where it faces down.
Structurally, the biceps is a fusiform muscle with a clearly defined muscle belly and a tendon at each end. The biceps is innervated by the musculocutaneous nerve and is supplied by branches of the brachial artery . Knowledge of the specific nature of the bicep’s anatomy allows creating well-planned workouts which fully involve both heads. The biceps is important as a muscle providing movement in the upper limb.
Benefits of Dumbbell Bicep Curls
There are several benefits that come with dumbbell bicep curls:
- Increased muscle mass: Utilizing dumbbell bicep curls is a beneficial method to elevate the biceps in both size and intensity.
- Improved muscle definition: Dumbbell bicep curl definition is quite essential as it helps build bigger biceps constructed.
- Enhanced grip strength: Dumbbell bicep curls can be considerable added for grip strength, which is crucial in various daily tasks.
Warm-Up Exercises:
Start your bicep workout routine by beginning with the correct warm-up repetition. Warming up is essential due to the following reasons: it promotes better blood flow into the muscles; it helps to avoid possible injuries; it ensures that you are fully engaged during this activity. Simple dynamic stretch and low-weight movements prepare your biceps for the upcoming test.
Best Biceps Workout with Dumbbells:
Dumbbell Curl:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Allow your arms to hang naturally by your sides, with your palms facing forward.
- Keep your upper arms stationary, engage your core, and start curling the weights towards your shoulders.
- Rotate your palms as you lift the dumbbells, so they are facing your shoulders at the top of the movement.
- Exhale during this phase and ensure that your elbows remain close to your torso.
- At the top of the movement, your biceps should be fully contracted, and the dumbbells should be near your shoulders.
- Hold the contraction briefly, focusing on squeezing your biceps.
- Slowly lower the dumbbells back to the starting position, maintaining control throughout the descent.
- Inhale during this phase, and fully extend your arms, but avoid locking your elbows.
Hammer Curl:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Allow your arms to hang naturally by your sides, with your palms facing your torso (neutral grip).
- Keep your upper arms stationary and start curling the weights towards your shoulders.
- Maintain a neutral grip throughout the movement, with your palms facing each other.
- Exhale during this phase and ensure that your elbows remain close to your torso.
- At the top of the movement, your biceps should be fully contracted, and the dumbbells should be near your shoulders.
- Hold the contraction briefly, focusing on squeezing your biceps.
- Slowly lower the dumbbells back to the starting position, maintaining control throughout the descent.
- Inhale during this phase, and fully extend your arms without locking your elbows.
Incline Dumbbell Curl:
- Adjust an incline bench to an angle of around 45 degrees. Sit on the incline bench with a dumbbell in each hand, allowing your arms to hang straight down.
- Hold the dumbbells with an underhand grip (palms facing up) and fully extend your arms toward the floor.
- Ensure that your back is firmly against the incline bench.
- Keep your upper arms stationary and start curling the dumbbells toward your shoulders in a controlled manner.
- Maintain a steady and controlled pace throughout the movement.
- At the top of the movement, your biceps should be fully contracted, and the dumbbells should be close to your shoulders.
- Hold the contraction for a brief moment, emphasizing the squeeze in the biceps.
- Slowly lower the dumbbells back to the starting position, fully extending your arms.
- Keep control of the weights throughout the descent.
Concentration Curl:
- Sit on a flat bench or chair with your feet planted firmly on the ground, shoulder-width apart.
- Hold a dumbbell in one hand between your legs, placing the back of your upper arm against the inside of your corresponding thigh.
- Extend your arm fully, allowing the dumbbell to hang down toward the floor.
- Ensure that your working arm is fully extended, and your non-working arm can provide support if needed.
- Keep your upper arm stationary and begin to curl the dumbbell toward your shoulder by flexing your elbow.
- Focus on a slow and controlled movement to maximize muscle engagement.
- At the top of the movement, your biceps should be fully contracted, and the dumbbell should be close to your shoulder.
- Squeeze the biceps at the top of the curl to maximize muscle engagement.
- Slowly lower the dumbbell back to the starting position, fully extending your arm.
- Maintain control throughout the descent.
Zottman Curl:
- Stand with a dumbbell in each hand, arms fully extended, and palms facing forward.
- Ensure your feet are shoulder-width apart, and maintain a straight back throughout the exercise.
- Perform a regular bicep curl by flexing your elbows, bringing the dumbbells toward your shoulders.
- Keep your upper arms stationary, and focus on contracting the biceps during the upward phase of the movement.
- At the top of the movement, when your biceps are fully contracted, your palms should be facing your shoulders.
- Rotate your wrists so that your palms are now facing backward (supine grip).
- This rotation is done at the top of the movement, just before starting the descent.
- Lower the dumbbells back down to the starting position with the palms facing backward.
- Maintain control during the descent, emphasizing the eccentric (lengthening) phase of the exercise.
- Once the dumbbells are back at the starting position, rotate your wrists back to the palms-forward position.
Seated Alternating Dumbbell Curl:
- Sit on a flat bench with a dumbbell in each hand, arms fully extended, and palms facing forward.
- Ensure your feet are firmly planted on the floor and maintain a neutral spine.
- Hold the dumbbells at arm’s length, allowing them to hang by your sides.
- Your palms should be facing forward, and your elbows should be close to your torso.
- Initiate the movement by flexing your right elbow, bringing the right dumbbell toward your right shoulder in a curling motion.
- Keep your upper arm stationary, focusing on contracting the right bicep.
- At the top of the movement, when the bicep is fully contracted, pause briefly to maximize the contraction.
- Slowly lower the right dumbbell back to the starting position, maintaining control throughout the descent.
- While the right arm is lowering, simultaneously start curling the left dumbbell toward the left shoulder.
- Continue alternating between the right and left arms in a controlled and rhythmic manner.