But rows also target the biceps, and by placing this move between two curl exercises, you can do more work without as much rest. And while those arm-focused articles can prove helpful, many seem to present the same basic information, which can only take your gains so far. Curl the dumbbells to shoulder height, keeping hands facing each other. How to do it: Stand with feet shoulder-width apart and biceps at your sides. We’ll do four sets of 7 exercises, alternating between pushing and pulling movements, so we can produce maximum results with minimal time and equipment. There’s certainly been no shortage of arm-enhancing workouts over the years. Below you’ll find my dumbbell bicep workout along with an explanation and form guide to the 3 exercises I attribute to bulking my arms up from 12″ all the way to 17″. The incline bench position increases the stretch on the long head of the biceps muscle and also locks your body against the bench so you can't cheat more weight during reps by rocking backward. With minor tweaks and subtle changes to your exercise form, you can be sure to finish your chest training on a high note... Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Thank you for signing up. It is one of the best dumbbell bicep exercises that exists so far. Before hitting the weights, know that genetics play a pivotal role in regards to the shape of your biceps. Wide Grip Lat Pulldown 3 X 12. Since you’ll be fresh, youshould have no trouble giving each set your utmost focus, using only the strength in your biceps to complete your reps. 5 Day Dumbbell Workout Split Overview The workout can be performed for up to 12 weeks. Moving only at the elbow, squeeze you bicep to curl the dumbbell way up with clean form. Curl the dumbbells until they reach your shoulder levels. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Don Saladino breaks down why it’s a perfect time to land these moves. When someone asks you to make a muscle, chances are you don’t flex your traps or rise onto your toes to show off your calves. Grab the dumbbell off the floor with your right hand hold while keeping your back straight. Sit on a 90-degree bench with a dumbbell in each hand, palms facing in toward your body and arms extended straight toward the floor. But don’t be that guy who does a set of biceps curls and then spends two minutes looking at a phone before attempting a second set. Holding a dumbbell, place the working arm on top of the preacher bench. Upgrade your guns with this superset routine. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Why it works: The traditional farmer’s carry is an effective full-body move that also challenges endurance as you increase distance carried. Place your left hand on the other end of the bench for support. Why it works: This is a classic—and a staple of any biceps workout. Thank you for signing up. These five dumbbell biceps exercises are some of the best workout moves to build bigger, ... only try to move at the elbow. How to do it: Place a dumbbell on either side of a flat bench. Only once both exercises have been completed do you rest. You’ll notice the exercises alternate between pushing and pulling movements, so we can produce maximum results with minimal time. Below you will found the advanced back and bicep workout routine for muscle mass. palms facing forward. Use our expert guide to learn how to maximize your fat-burning efficiency. Well, the hammer curl targets the brachialis. 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. And while cable machines, barbells and chin-ups can play a role in building sleeve-bursting, high-profile beach muscles, nothing beats dumbbells when it comes to delivering biceps results. Supersets are an advanced training method where you perform two exercises back to back without any rest in between. 1. Use hammer curl technique. Alternating Dumbbell Biceps Curl 3 X 12. You will use a rep goal style of training within this routine, aiming for 50 reps on each exercise. Keep constant tension by moving DB up and down quickly, but under full control. You can always rotate between exercises but, in my opinion, this is the best back and bicep workout for gaining mass. This 30-minute dumbbell workout to build your back is designed as a circuit workout. The dumbbell hammer curl is one of the most important dumbbell exercises for biceps and has many variations. 2) Workout Structure. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Squeeze your biceps at the top. Your information has been successfully processed! With the right plan and the right discipline, you can get seriously shredded in just 28 days. If you can curl 15 lbs, you probably need 1.5 times that amount for shoulders and twice that amount for chest. The following exercises will touch on all of these muscle-building approaches. Concentration curls is the best dumbbell bicep exercise to shape the peak in your biceps. This workout combines cardio and weight-lifting drills for serious body-sculpting results. 4. This 22-Day Workout Can Help Flatten Your Stomach. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. Your information has been successfully processed! Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Hold contraction at the top for 4 seconds on each rep. The 4-Exercise Dumbbell Workout for Bigger, Stronger Biceps Roger Lockridge ... Not only can this exercise help you warm up your biceps and forearms effectively, but if you do it properly, you'll be able to feel them working without having to go heavy. 4. Why it works: Yes, the row is traditionally considered more of a back and shoulder exercise. It is a great workout for the long head of the biceps… But there’s still nothing like a bicep-focused workout to produce the massive arms you want. Unfortunately, many avid lifters pay more attention to the biceps than the triceps, which is certainly a mistake. How to do it: Sit on a 45-degree bench, holding dumbbells with your palms facing in. Hold the dumbbells at your sides by extending your arms. If you’re a fan of bodybuilding, you’ve seen images of Mr. Olympia champions (and the like), and how different their arms look. Return to starting position. Repeat on the other side. Rest only briefly (about a … The 10 Most Effective Biceps Workouts With Dumbbells Here are the 10 best biceps workouts to perform with dumbbells: Standing Curls -- This is a basic movement that hits your arms very effectively! Lower to the floor. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The 30-Minute Dumbbell Workout for Biceps, Peter McGough, Legendary Bodybuilding Writer, Dies, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram, building sleeve-bursting, high-profile beach muscles. For instance, A 15 lbs dumbbell is heavy enough to hit biceps and triceps, but that’s about it. Keeping your elbow and shoulder stationary, slowly lift one weight to the front of your shoulder. Sure, advocates of functional movement training tend to stress that bicep workouts could be better spent on compound moves that hit more areas at once. BACK & BICEPS WORKOUT Female. Hold full stretch at bottom for 4 seconds each rep. Why it works: It isolates the biceps while also targeting the shoulder and overall core strength. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Why it works: This simple yet challenging move hits your biceps, back, shoulders, and triceps. Do 10 reps and switch sides. These muscles can never develop by using compound exercises (usually involving back or chest exercises) only as they do not necessarily increase your bicep strength. Why it works: The incline further isolates the biceps, adding to the degree of difficulty of a standing biceps curl. Building a Dumbbell Only Workout Depending on the amount of time you have each week and your preferred training style, this dumbbell-only workout can be run as a full body routine, push-pull-legs hybrid, or as a full on bro split. No, it’s time to condense your workout and get a serious pump—in just half an hour. Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go. Pete Williams is a NASM certified personal trainer and the author or co-author of a number of books on performance and training. How to do it: Start in the top position of a pushup with your hands on dumbbells shoulder-width apart. There are 6 exercises in total which are divided into 3 supersets. 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