anastase-maragos-BKvwCAco-jw-unsplash-e1597661780962.jpg

Clickbank Promo Tools Online Biz Opps

Bicep -Workout

Everyone wants a bigger biceps and some achieved but some struggle. Getting sturdy biceps is not that challenging. It is all about the selection of the right exercises and following the right techniques. In this article, I am going to share with you some basic understanding of biceps muscles and most importantly the best dumbbell bicep workout for stronger and attractive arms.

First of all, let’s understand the basic anatomy of the biceps muscles

The biceps muscle is the front part of the upper arms located between deltoid and elbow. They are attached to the fibrous connective tissue known as tendon. As the name suggests bi-ceps it means two-headed muscles namely long head and short head. The biceps muscles help to control the motion of two different joints, the shoulder and the elbow.


Clickbank Ads

Biceps muscles anatomy

What are Long head and Short head biceps muscles?

  • Long Head: The long head of the biceps muscle is the larger of the two muscle that forms the entire biceps brachii muscle. The long head with the aid of short head function as a flexor of the arms at the elbow joint. Functions of both heads are almost similar.
  • Short Head: The short head of the biceps is the shorter and medial of the two head that forms the biceps brachii muscle. It is a flexor and supinator of the elbow joint.

Along with these two heads, the “Brachialis” is also an important part of the upper arms. This acts as flexor the elbow joint. The brachialis is the main mover of elbow flexion. It almost generates 50 per cent arms power.

If you want your biceps to look attractive on shirts and t-shirts, so you’ll have to hit the right muscles with the right exercises in the right way. I’m going to list some dumbbell workout that may help you to grow your biceps faster than normal.

10 Best Dumbbell bicep workout for stronger arms

1. Concentration Curl

How to do Concentration Bicep Curl
  • Sit on a bench, lean forward and grab a dumbbell with your right hand with an underhand grip.
  • Place your feet flat on the floor so that you can put your elbow on the inner part your right thigh.
  • Keep your opposite arm on the left knee for balance.
  • Curl the dumbbell until they reach your shoulder level without removing your elbow from your thigh.
  • Hold for a second and then return to the initial position. That’s one rep!
  • Make sure to squeeze the biceps while curling.
  • Complete 10 reps of 3 sets of each hand with 1-2 minutes gap between every set.
Benefits of Concentration curl

According to a study conducted by AceFitness.org, the Concentration curl efficiently provide higher muscle activation of the biceps than any other biceps curls exercise. The concentration curl really isolates the biceps muscles more than any other exercises.

The reason behind is effectiveness is that concentration curl allows you to focus more on the bicep; Because, when you lean forward your arm is under your body, in front of eyes; which scientifically allows you to focus more on the biceps while curling the dumbbell.

So, this makes concentration curl is a must-do exercise for biceps and you should never skip this.


Clickbank Affiliate Marketing

Biceps curls data by Ace fitnessBiceps curls data by Ace fitnessSource: Acefitness.org

2. Alternate bicep curls

How to do Alternate bicep curls
  • Stand straight with your feet shoulder-width apart, holding a pair of dumbbells with your hands with an overhand grip. palms facing each other.
  • Hold the dumbbells at the sides of your body by extending your arms.
  • Curl the dumbbell of one hand at shoulder level of the same hand while keeping your other hand extended.
  • As you raise a dumbbell, slightly rotate the wrist so your palm is facing your body.
  • Hold for a second and return to the beginning position. Follow the same with the other arm to complete one rep.
  • Make sure to squeeze the biceps while curling.
  • Complete 10 reps of 3 sets with 1-2 minutes gap between every set.
Benefits of Alternate bicep curls other than biceps muscles growth
  • You can target one arm individually.
  • You can lift more weight as compare to two-arms biceps curls.

3. Incline dumbbell Bicep Curl on bench

How to do Incline dumbbell Bicep Curl on bench
  • Lay down on a 30 to 45-degree incline bench on your back holding one dumbbell in each hand. palms facing forward.
  • Hold the dumbbells at your sides by extending your arms.
  • Curl the dumbbells until they reach your shoulder levels.
  • Hold for a second and return to the initial position. That’s one rep!
  • Make sure to squeeze the biceps while curling.
  • Complete 10 reps of 3 sets with 1-2 minutes gap between every set.
  • Note: Lower the weights until your arms being fully extended and keep your arms sturdy.

Benefits of Incline dumbbell Bicep Curl

Studies have shown that the Incline dumbbell Biceps Curl activate biceps muscles more than preacher and hammer curls. This movement allows a greater range of movements and provide your inner biceps a stronger stretch.

Related: 9 Best Dumbbell Triceps Exercises For Perfect Arms

4. Dumbbell one-arm preacher curl

How to do Dumbbell one-arm preacher curl
  • Sit on a preacher bench, place your feet flat on the floor and grab a dumbbell in your right hand with an underhand grip.
  • Slightly lean forward towards the bench and place the back of the arm with the dumbbell against the pad by fully extending your arm.
  • Curl the dumbbells until they reach your shoulder level.
  • Hold for a second and return to the initial position. That’s one rep!
  • Make sure to squeeze the biceps while curling.
  • Complete 10 reps of 3 sets with both arms, maintaining 1-2 minutes gap between every set.
  • Note: Keep your arms firmly on the bench and don’t let your elbow off from the pad.

Benefits of preacher curls

The preacher curls help in increasing the arms strength and the size of your biceps. This exercise focus on negative movement. Negative movement promotes muscle growth as well as improving strength.

5. Alternate Dumbbell Hammer Curl

How to perform Dumbbell Alternate Hammer Curl
  • Stand straight with your feet shoulder-width apart, holding a pair of dumbbells with your hands with an overhand grip. palms facing each other.
  • Hold the dumbbells at the sides of your body by extending your arms.
  • Raise one arm with the dumbbell in an arc motion until they reach your shoulder level of the same hand. Keep your opposite arm extended at your sides
  • Hold for a second and then return to the initial position. Follow the same with the other arm to complete one rep.
  • Make sure to squeeze the biceps while curling.
  • Complete 10 reps of 3 sets with 1-2 minutes gap between every set.
  • Note: Keep your body straight and allow only your arms to perform this movement.

Benefits of Alternate Hammer Curl

The hammer curl improve grip strength and strengthen every muscle of the biceps along with the brachialis. This movement helps you to target the one arms individually which allow to grow biceps your faster.

6. Seated Bicep Curl

How to perform Seated Bicep Curl
  • Sit at the end of the bench, place your feet flat on the floor, holding a pair of dumbbell with both hands. palms facing your sides.
  • Hold the dumbbells at your sides by extending your arms.
  • Curl the dumbbells until they reach your shoulder levels.
  • As you raise a dumbbell, slightly rotate the wrist so your palm is facing your body.
  • Hold for a second and return to the initial position. That’s one rep!
  • Make sure to squeeze the biceps while curling.
  • Complete 10 reps of 3 sets with 1-2 minutes gap between every set.
  • Note: Avoid flexion and extension of your wrists. Do not shrug your shoulders during the lift.

Benefits of Seated Biceps Curl

Seated biceps curl is the most effective exercise for arms that promotes muscle growth and strength. It is more efficient than standing biceps curls because it allows full range of motion and target biceps muscles more than standing curl.

Related: What’s the best Shoulder workout with dumbbells?

7. Preacher Hammer curl

How to perform preacher hammer curls
  • Sit on a preacher bench, place your feet flat on the floor and grab a pair of dumbbells with a verticle grip. palms facing each other.
  • Slightly lean forward towards the bench and place the back of the arms with the dumbbells against the pad by fully extending your arm.
  • Curl the dumbbells until they reach your shoulder level.
  • Hold for a second and return to the initial position. That’s one rep!
  • Make sure to squeeze the biceps while curling.
  • Complete 10 reps of 3 sets with 1-2 minutes gap between every set.
  • Note: Keep your arms firmly on the bench and don’t let your elbow and armpit off from the pad.

Benefits of Dumbbell preacher hammer curls

The preacher hammer curl increases biceps mass and promotes muscles growth. It improves wrist stability and enhances grip strength that will help you in deadlifts and other compound exercises.

8. Prone-incline-bicep-curl

How to do Prone-incline-bicep-curl
  • Lay down on a 45-degree incline bench on your chest and belly; holding a pair of dumbbells with an overhand grip. palms facing upward.
  • Extend your arms fully below your shoulder.
  • Curl the dumbbells until they reach your shoulder level.
  • Hold for a second and return to the initial position. Follow the same with the other arm to complete one rep.
  • Make sure to squeeze the biceps while curling.
  • Complete 10 reps of 3 sets with 1-2 minutes gap between every set.
  • Note: Use your arms strength while raising the dumbbells. Don’t lose your shoulder during movement.

9. Incline Alternated Bicep Curl

How to do Incline Alternated Bicep Curl
  • sit on a 30 to 45-degree incline bench on your back holding one dumbbell in each hand with an underhand grip. palms facing forward.
  • Hold the dumbbells at your sides by extending your arms.
  • Curl one arm with dumbbell until they reach your shoulder levels.
  • As you raise a dumbbell, slightly rotate the wrist so your palm is facing your body.
  • Hold for a second and return to the beginning.
  • Make sure to squeeze the biceps while curling.
  • Complete 10 reps of 3 sets with 1-2 minutes gap between every set.
  • Note: Lower the weights until your arms being fully extended and keep your arms sturdy during the movement.

10. Lying Supine Bicep Curl

How to perform Lying Supine Bicep Curl
  • Lay down on a flat bench on your back, holding a pair of dumbbell place your feet flat on the floor. palms facing in.
  • Bring your arms down to your sides, hanging off the bench.
  • Curl the dumbbells until they reach your shoulder levels.
  • Hold for a second and return to the beginning. That’s one rep!
  • Make sure to squeeze the biceps while curling.
  • Complete 10 reps of 3 sets with 1-2 minutes gap between every set.
  • Note: Use lightweight at first to avoid any cause. Once you are used to it then you can increase weight.

Benefits of Lying Supine Bicep Curl

The lying supine biceps curl is one of the advanced biceps isolation exercises. This movement specially target the long head and promote muscle biceps growth.

Related: 5 best exercises to build your Chest with Dumbbell

Why dumbbells are effective for bicep muscles?

Dumbbells allow full range of motion and you can target the muscles you want. With the help of dumbbells, you can focus on your weak parts of the muscles and you can improve strength. If using the barbell causes any discomfort or pain to the wrist, elbow, and shoulder, then it is wise to switch to dumbbells. Dumbbell workout promotes growth for bigger biceps.

As per the study, muscles growth stops at a specific time. After that, your body needs proper diet and supplement along with workout to grow your body mass. Make sure you add nutrition in your workout program for better result.

So include these dumbbell biceps workouts in your workout plan for stronger arms.



Source

Last modified: 4th January 2021

Author