This article will focus only on biceps, but there’s no point in … Keeping your elbows still, lift the dumbbells to your shoulders as you rotate your palms to the ceiling. How to do it: Sit on a 45-degree bench, holding dumbbells with your palms facing in. Before hitting the weights, know that genetics play a pivotal role in regards to the shape of your biceps. Seated Cable Rows 3 X 12. This workout combines cardio and weight-lifting drills for serious body-sculpting results. One Arm Dumbbell Rows 3 X 12. Thank you for signing up. 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. How to do it: Stand with feet shoulder-width apart and biceps at your sides. 4. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. Rest only briefly (about a … Form. Bicep workouts are essential for almost every move in the weight room. Do four rounds of the circuit in total. palms facing forward. 4. 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. 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. Why it works: The incline further isolates the biceps, adding to the degree of difficulty of a standing biceps curl. Grab one dumbbell in each hand along the sides of your body, palms facing your body. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. 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. 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. Pause at the top of the lift, squeezing the biceps, and then lower to starting position. You’ll notice the exercises alternate between pushing and pulling movements, so we can produce maximum results with minimal time. Holding a dumbbell, place the working arm on top of the preacher bench. As you can see, you will have five back exercises and 3 bicep movements. Perform seated. 5 Day Dumbbell Workout Split Overview The workout can be performed for up to 12 weeks. Slowly reverse the movement to return to start. How to do it: Standing with feet shoulder-width apart, hold a set of dumbbells with a neutral grip so your hands face each other. Moving only at the elbow, squeeze you bicep to curl the dumbbell way up with clean form. Hold contraction at the top for 4 seconds on each rep. The program calls for you to work out 5 days per week. 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. The following exercises will touch on all of these muscle-building approaches. 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. 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. You’ll notice the exercises alternate between pushing and pulling movements, so we can produce maximum results with minimal time. Do not rest between exercises, and rest only briefly between sets. Keeping your elbows still, lift the dumbbells to your shoulders as you rotate your palms to the ceiling. Pete Williams is a NASM certified personal trainer and the author or co-author of a number of books on performance and training. 3. Upgrade your guns with this superset routine. But rows also target the biceps, and by placing this move between two curl exercises, you can do more work without as much rest. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Hold the dumbbells at your sides by extending your arms. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. Unfortunately, many avid lifters pay more attention to the biceps than the triceps, which is certainly a mistake. 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. Thank you for signing up. It’s called the ESP(x)2™ Training System Approach: E = Eccentric (focus on the negative contraction of the exercise to create both mechanical tension and muscle damage)S = Stretch (focus on the stretch position of the exercise to create both mechanical tension and muscle damage)P1 = Peak Contraction (focus on the “squeeze” of the exercise in order to recruit the largest motor units and increase “neural drive”)P2 = Pump (focus on manifesting the greatest possible blood flow to the target muscle to induce metabolic stress). There’s certainly been no shortage of arm-enhancing workouts over the years. It is one of the best dumbbell bicep exercises that exists so far. It’s a key exercise to include in any well-rounded dumbbell bicep workout. You can always rotate between exercises but, in my opinion, this is the best back and bicep workout for gaining mass. It's a beginner-friendly exercise, one that anyone can perform with any amount of weight. But there’s still nothing like a bicep-focused workout to produce the massive arms you want. 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. One of the main, benefits of a good bicep workout with dumbbells is the fact that you don’t need a gym to boost the bicep. The workout starts with strict dumbbell curls. Here is the back and biceps workout of our beginners Make sure you are raising with intensity but utilizing strict form. 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. 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! Concentration curls is the best dumbbell bicep exercise to shape the peak in your biceps. Why it works: This simple yet challenging move hits your biceps, back, shoulders, and triceps. 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. Alternating Dumbbell Biceps Curl 3 X 12. These five dumbbell biceps exercises are some of the best workout moves to build bigger, ... only try to move at the elbow. This 30-minute dumbbell workout to build your back is designed as a circuit workout. Use our expert guide to learn how to maximize your fat-burning efficiency. Place your left leg on the bench, bending forward from the waist until your upper body is parallel to the floor. You will use a rep goal style of training within this routine, aiming for 50 reps on each exercise. Exercise 1 Incline Dumbbell Hammer Curl You rated these curls #1! Hold full stretch at bottom for 4 seconds each rep. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. It is a great workout for the long head of the biceps… Do four rounds of the circuit in total. Perform a biceps curl, then press the weight over your head. For instance, A 15 lbs dumbbell is heavy enough to hit biceps and triceps, but that’s about it. Pause, squeezing your bicep at the top. The dumbbell hammer curl is one of the most important dumbbell exercises for biceps and has many variations. In developing your biceps, especially in form, you need to do direct bicep workout routines. 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 Ultimate Dumbbell-only Biceps Workout for Bigger Arms, 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, 5 Superset Workouts to Pump Up Your Biceps. Curl the dumbbells to shoulder height, keeping hands facing each other. If you’re a fan of bodybuilding, you’ve seen images of Mr. Olympia champions (and the like), and how different their arms look. Dumbbell Biceps Curl. Raise both dumbbells by curling your elbows and lower them down after a … Finish each exercise and then rest for 45-60 seconds. Why it works: Yes, the row is traditionally considered more of a back and shoulder exercise. How to do it: Place a dumbbell on either side of a flat bench. The 30-Minute Dumbbell Biceps Workout: How It Works In this 30-minute dumbbell workout to build your biceps, we’ll hammer through these seven moves in a circuit. In addition to being responsible for the mass of the outer arm, the brachialis also anatomically pushes up the biceps. 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. Why it works: This is a classic—and a staple of any biceps workout. 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