1. 12 Best Dumbbell Biceps Exercises to Build Guns of Steel - SET FOR SET
Dec 3, 2021 · Dumbbell bicep exercises allow for more range of motion for better muscle growth potential. Dumbbells provide for natural movement of the elbow ...
Here we’ll go into the biceps anatomy, their functions, benefits of training the biceps, and 12 dumbbell bicep exercise variations to build guns of steel.
2. Dumbbell Bicep Workout for Strength & Mass - StrengthLog app
Dumbbell Curl · Hammer Curl · Concentration Curl
This is a highly effective dumbbell bicep workout for building spectacular arms, whether you’re a beginner or an experienced bodybuilder.
3. Biceps Workout at Home With Dumbbells to Increase Size
Bicep Workout Routine ; Seated Concentration Curls, 3, 6-12 ; Incline Dumbbell Curls, 2, 6-12 ; Reverse Dumbbell Curls, 2, 6-12 ; Standing Cross Curls, 2, 6-12.
This biceps workout at home with dumbbells covers every exercise, and is great for size strength, and hardness. Learn the exercises today!
4. 7 Best Dumbbell Bicep Exercises For Bigger Arms - Swolverine
Aug 8, 2023 · 7 Best Dumbbell Bicep Exercises For Bigger Arms · 1. Dumbbell Preacher Curl · 2. Incline Dumbbell Curl · 3. Dumbbell Elevator Curl · 4. Twisting ...
Bicep curls are the essence of bodybuilding, sitting at the forefront of resistance training. Add these bicep dumbbell exercises for bigger arms to your routine.
5. The 15 Best Biceps Exercises for Your Muscle-Building Workouts
Aug 17, 2023 · Grab a pair of dumbbells and let them hang at arm's length next to your sides. · Turn your arms so your palms face forward. · Pause, then slowly ...
Get ready for the ultimate pump.
6. Dumbbell Biceps Workout | Men's Fitness UK
Jul 6, 2023 · Take a seat on a bench, holding the dumbbells in arms extended towards the floor, palms facing inwards. · Bend your elbows and elevate your lower ...
Build bigger arms with this four-part dumbbell biceps workout – do it as a standalone session, or at the end of an upper-body workout
7. A Dumbbell Biceps Workout That Will Hit Your Abs at the Same Time | SELF
Oct 29, 2022 · Stand with your feet shoulder-width apart. Hold a dumbbell in each hand, and hold your arms wide at your sides with your elbows pushing in ...
Let your biceps routine play double duty.
8. 15-Minute Dumbbell Arm Workout for Bigger Biceps and Triceps
May 5, 2023 · Bicep Curls x 8-12 reps · Start standing tall with an underhand grip and the dumbbells hanging in front of you with your arms extended. · Keep the ...
Welcome to your get-jacked-quick session
9. 10 Best Dumbbell Bicep Exercises for Upper Body Power
Nov 15, 2022 · DUMBBELL INCLINE BICEPS CURL ... The incline dumbbell biceps curl is probably one of the toughest dumbbell biceps exercises around. Your biceps ...
Variety is the secret to bigger biceps. Learn the proper form and technique for 10 dumbbell exercises with a variety of muscle movements to add to your toolbox.
10. 16 Biceps Exercises And Workouts For Women Using Dumbbells
Jun 1, 2022 · How to: Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Bend both elbows to bring the dumbbells to your side ...
Such a flex.
11. The 30-Minute Dumbbell Workout for Biceps - Muscle & Fitness
Curl the dumbbells to shoulder height, keeping hands facing each other. Pause at the top of the lift, squeezing the biceps, and then lower to starting position.
Build a pair of muscular arms at-home with this workout for your biceps in just 30 minutes and with only a pair of dumbbells
12. Get a Killer Bicep Workout at Home with These 16 Exercises - Healthline
Jul 9, 2021 · Slowly raise both dumbbells up (around 2–3 seconds). Avoid swinging your arms and body, which takes the focus off your biceps. Slowly lower the ...
Yes, you can get a great bicep workout at home! Try these exercises when you can't get to the gym.
13. The Simplest (And Most Effective!) Dumbbell Biceps Workout You Can ...
Sep 29, 2022 · Hold a dumbbell in each hand, arms by your sides with your palms facing inwards. Keeping your torso completely still, curl the weights up. Lift ...
Try this three-move routine which uses horizontal and vertical pulling to build big arms
14. The 20 Best Biceps Exercises & Workouts, Chosen By Experts
20 Best Biceps Exercises. Barbell Curl; Cheat Curl; Drag Curl; Single-Arm Preacher Curl; Reverse Curl; Dumbbell Curl; Incline Dumbbell Curl; Hammer Curl ...
We’ve curated 20 of the best biceps exercises and workouts into one list. Read on and learn how to incorporate biceps workouts into your routine.
15. Complete Dumbbell Back and Bicep Workout - Bodybuilding Meal Plan
7. Dumbbell Curl ... The traditional dumbbell curl is an excellent bicep exercise for developing the size and strength of both bicep heads. In addition, it's a ...
Dumbbell Back and Bicep Workout Back and bicep workouts are a popular way to combine muscle groups in various training splits. And usually, these workouts are performed with several types of exercise equipment. But what if you work out at home and only have dumbbells? Or maybe you want to
16. 10 Best Home Workouts for Biceps - G&G Fitness Equipment
1. Diamond Push-Ups · 2. Reverse Hand Push-Ups · 3. One Arm Push-Ups · 4. Side Plank · 5. Plank Up-Down · 6. Pull-Ups · 7. Chin-Ups · 8. Curls.
You might think the only way to give your biceps a good workout is to hit the gym. Not true! You can build strong biceps while also enjoying the comfort and privacy of your own home. Here are ten exercises to help you get started. The ultimate home workout for biceps: 1. Diamond Push-Ups Traditional push-ups target your chest, shoulders, triceps, and abs. But making a few tweaks to your push-up form will let you target your biceps. Diamond push-ups get their name from the shape your hands take during the exercise and force your arms closer together to help you train your biceps. How to Do a Diamond Push-Up Start in standard push-up position. Your back should be flat and parallel to the floor. Place your hands together and keep your arms straight. Rotate your hands inward about 45 degrees and extend your thumbs—the open space between your thumbs and pointer fingers should look like a diamond. Engage your core. Slowly lower yourself until your chest almost touches the ground. Hold the position for two seconds before pushing yourself back up. Repeat steps 4 to 6 for each rep. 2. Reverse Hand Push-Ups Reverse hand push-ups put even more emphasis on your biceps than diamond push-ups, so get ready! How to Do a Reverse Hand Push-Up Start in standard push-up position. Slowly rotate your arms outward until your fingers are pointed toward your toes. Move your hands a few inches toward your feet into a comfortable position, but keep your arms straight. Engage your core. Slowly lower yourself toward the ground. Your wrists and forearms might not be flexible enough yet, so don't force yourself to go lower than what feels comfortable. Hold the position for two seconds, then push yourself up. Repeat steps 4 to 6 for each rep. 3. One Arm Push-Ups One arm push-ups force your biceps to compensate for missing support. How to Do a One Arm Push-Up Start in standard push-up position. Take one arm and place it behind your back. Engage your core. Slowly lower yourself until your chest almost touches the ground. Be sure to keep your back straight and your body parallel to the ground. Hold the position for two seconds, then push yourself up. Repeat steps 3 to 5 for each rep. Switch arms when you complete one set for one arm. 4. Side Plank Like push-ups, the plank is another exercise with variations that challenge your biceps. How to Do a Side Plank Start in standard push-up position. Slowly turn your body to one side, raising one arm until it points straight upwards. Keep both arms straight, aligned, and nearly perpendicular to the ground. Stay in this position for 30 seconds. Lower yourself to traditional plank position, then repeat the exercise on your other side. 5. Plank Up-Down The plank up-down trains your biceps and also provides quite a decent cardio workout if you do it quickly. How to Do a Plank Up-Down Begin in lowered plank position—your weight should be on your forearms. Straighten one arm, so your palm is flat on the floor. Straighten the other arm. Now both palms should be flat on the floor and you should be in normal push-up position. Lower one arm, so your forearm is on the floor. Lower the other arm, so both forearms are on the floor. You should be back in lowered plank position. Repeat steps 2 to 5 to cycle through lowered plank position and normal push-up position. 6. Pull-Ups If you have a pull-up bar, resistance bands, or even a towel to hang around a door, you can use pull-ups to build powerful forearms, back muscles, and biceps. We recommend also reading 7 Reasons to do Pullups Every Day. How to Do a Pull-Up Grab your pull-up bar. Grip it with your hands shoulder-width apart and palms facing forward. Hang on the bar with your core engaged. Pull yourself up by pulling your elbows down and moving your upper back muscles closer together. Pull until your chin passes the bar. Hold for two seconds before slowly lowering yourself until your arms are straight. Repeat steps 2 to 5 for each rep. 7. Chin-Ups Chin-ups are a variation of pull-ups that work more on your biceps than they do on your forearms. How to Do a Chin-Up Grab your pull-up bar. Grip it with your hands slightly closer than shoulder-width apart and palms facing backward. Hang on the bar with your core engaged. Pull yourself up by pulling your elbows down and tightening your biceps. Pull until your chin passes the bar. Hold for two seconds before slowly lowering yourself until your arms are straight. Repeat steps 2 to 5 for each rep. 8. Curls Curls are the classic bicep building exercise. You can use dumbbells or a home alternative like a gallon of water, a small toolbox, or even a brick. How to Do a Curl Stand up straight with your head facing forward. Hold your dumbbells or improvised weighted objects in your hands with your arms hanging straight down and palms facing forward. Engage your core. Curl your arms upward. Bring your right hand to your right shoulder and your left hand to your left shoulder. Keep your back straight and do not engage your hips. Extend your arms downward again. Repeat steps 2 to 5 for each rep. 9. The Breakdancer Ready for a challenge? The breakdancer is a neat exercise that will target your biceps and shred your abs. How to Do a Breakdancer Sit on the floor with your legs out in front of you and your arms straight by your side, palms on the ground. Press down with your palms to lift your body off the floor as high as you can. Swing your legs around to one side. Lift your palm on that side to let your legs pass—they should now be behind you. Swing your legs around the other side, lifting your palm on that side to let them pass. Now your legs should be back in front of you. Repeat steps 2 to 5 as fast as you can. Your legs should move in a circular motion while your arms hold your body up. 10. Wall Handstand The handstand is another challenging move that helps you build your biceps. How to Do a Wall Handstand Stand a few feet away from a wall. Bend at the waist and plant your arms shoulder-width apart on the ground. Plant your feet on the wall. Walk up the wall—keep your arms and back straight as you use your hands to push yourself against the floor and your legs to walk up on the wall. Move until your arms are straight above your head with your hands pushing against the floor and your toes touching the wall. Challenge yourself to see how long you can hold this position. Complete Home Full Body Dumbbell Workout Kit ORDER NOW FOR FREE DOMESTIC SHIPPING! Kit Includes: 10 Pairs Dumbbells (5-50lbs.) Choice of Storage Rack Optional Folding Bench This dumbbell set includes 20 dumbbells, your choice of storage rack, and an optional bench. It's everything you need for a complete home dumbbell workout. SHOP NOW Remember, if you ever have questions about your workout, your G&G Fitness Equipment Consultant is here to help! We are always available to help you make the most out of your fitness equipment. Have a question about fitness? Stop in to your local G&G Showroom or give us a call. Conclusion You don’t have to go to the gym to stay fit. These ten killer exercises will help you build strong biceps and keep you in shape. But if you want to take your home workouts to the next level, take a look at the TRX Home Suspension Trainer Kit. The TRX Home system allows you to perform a variety of body-weight workouts that target muscles throughout your entire body.
17. 5 Best Bicep Exercises (20-Minute Bicep Workout At Home)
Feb 17, 2023 · How To Do A Standard Bicep Curl With Dumbbells · Start standing, feet shoulder-width apart and core engaged. · Exhale as you squeeze your bicep ...
Build strength, definition and muscle with this home workout. 5 of the most effective bicep exercises combined in a 20-Minute Bicep Workout.
18. The FASTEST Biceps Workout With Dumbbells (That Actually Works)
Aug 21, 2021 · Implementing A Compound Set During Your Biceps Workout With Dumbbells · Keep the exact pair of dumbbells - but flip over on the bench, and with ...
Here, I cover the exercises - and exact training methods - to use for the fastest biceps workout with dumbbells (that actually WORKS!)
19. The Ultimate Dumbbell Bicep Workout You Need For Massive Arms
Aug 18, 2019 · Sample dumbbell biceps workout · Concentration Curls: 3-4 sets of 6-12 reps (+ 3-4 assisted reps) · Incline Dumbbell Curls: 3-4 sets of 6-12 reps ...
Want your biceps to burst from the sleeves of your t-shirt? Here's how you should program your next dumbbell bicep workout for maximal arms growth.
20. Best Dumbbell Exercises for Biceps - ATHLEAN-X
To do this, sit up at the end of the bench and then slowly lower both your body and curl the weights back down. The cheat on the way up is going to be easier ...
This dumbbell bicep workout contains all of the best dumbbell exercises for biceps to hit the long head, short head and the brachialis.
FAQs
Biceps Workout With Dumbbells? ›
"You can actually activate it by trying to place the biceps on a stretch by placing you arms back into extension," he says. A good single-dumbbell variation here is the waiter's curl. To work the inner head of the bicep, Cavaliere recommends the standing alternating dumbbell curl.
What dumbbell workouts are best for biceps? ›- Dumbbell Curl.
- Hammer Curl.
- Concentration Curl.
- Dumbbell Preacher Curl.
- Incline Dumbbell Curl.
"You can actually activate it by trying to place the biceps on a stretch by placing you arms back into extension," he says. A good single-dumbbell variation here is the waiter's curl. To work the inner head of the bicep, Cavaliere recommends the standing alternating dumbbell curl.
How do you work out your biceps with two dumbbells? ›Grab a pair of dumbbells and let them hang at arm's length next to your sides. Turn your arms so your palms face forward. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weight back to the starting position.
Are hammer curls good for biceps? ›Hammer curls are great for developing parts of your bicep as well as targeting your forearms and wrists. On the other hand, the bicep curl is better at targeting your entire bicep as a whole. There's a reason why this exercise is used by so many to build their arms.
Do biceps need heavy weight or more reps? ›For biceps, you can train this range using rep ranges of 12-15 or even 20-30 reps using a load that is challenging. It is important to note that if you are using a load that you can perform more than 25-30 reps with on all sets, you may not be using heavy enough loads to stress the muscle as effectively as you could.
Should I do 2 or 3 bicep exercises? ›Is it enough to do two biceps exercises per week? It may be enough in the beginning but it is best to perform at least three exercises per week that vary in movements. For example, a mixed set of standing curls, incline curls, and preacher curls will be more beneficial.
Will 3 pound weights tone my arms? ›You don't have to lift heavy barbells to strengthen and tone your arms (though bigger weights can supercharge your sculpting). This lightweight arm workout uses 1- to 3-pound weights and still produces big changes over time.
How many reps for biceps? ›For maximum bicep growth and strength gains, IFBB Men's Physique Pro and KM athlete Daushon McGregor recommends working through two primary rep and set ranges: 4 sets of 10-15 reps and 3 or 4 sets of four to eight reps. “Switching between the set and rep ranges can help overcome plateaus,” he explains.
How long does it take for biceps to grow? ›Typically, it takes around 6-8 weeks for you to start noticing changes in the appearance of your arms. At around the 12 week mark, this is typically when you can expect to see more significant changes, especially if you didn't already have a large amount of muscle mass in the area!
How many bicep curls a day? ›
Here are some general guidelines for how many reps of dumbbell curls you should do: For building muscle mass: 4-6 sets of 6-12 reps. For strengthening muscles: 3-4 sets of 8-10 reps. For toning muscles: 2-3 sets of 12-15 reps.
Which bicep curl is most effective? ›Arguably the most efficient exercise in yielding maximum bicep growth, a recent study by the American Council on Exercise found that the seated concentration curl yielded 97% bicep activity in contrast to EZ-bar curls (wide grip 75%; narrow grip, 71%), incline curls (70%), and preacher curls (69%).
Is 50 lbs a lot to curl? ›The average dumbbell curl weight for a male intermediate lifter is 52 pounds. On the other hand, the average curl weight for beginners is 14 pounds, 29 pounds for novices, 80 pounds for advanced lifters, and 113 pounds for the elite.
How many bicep exercises should I do? ›When designing a routine, choose three to four different biceps exercises, doing each for three sets of 12 reps. You can also do them as part of a circuit, performing one bicep exercise after the next with no rest. You will generally need to go lighter for this, but will definitely feel the burn.
What are the 3 dumbbell bicep exercises? ›- Dumbbell Supinated Biceps Curl. A supinated grip (aka underhand grip) will place constant tension on your biceps. ...
- Dumbbell Reverse Biceps Curl. ...
- Dumbbell Hammer Curl. ...
- Zottman Biceps Curl. ...
- Concentration Biceps Curl. ...
- Dumbbell Incline Biceps Curl. ...
- Dumbbell Wall Biceps Curl. ...
- Step Back Biceps Curl.
The barbell curl is a classic biceps-builder. This exercise targets the biceps and can increase serious strength and size to the entire muscle when done correctly. You can curl more weight with the barbell curl than other curl variations as you lift a singular implement with both hands.