Moving only at the elbow, squeeze you bicep to curl the dumbbell way up with clean form. It is a great workout for the long head of the biceps… Exercise 1 Incline Dumbbell Hammer Curl You rated these curls #1! Why it works: Yes, the row is traditionally considered more of a back and shoulder exercise. Wide Grip Lat Pulldown 3 X 12. This article will focus only on biceps, but there’s no point in … Bicep workouts are essential for almost every move in the weight room. The Ultimate Dumbbell-only Triceps Workout for Jacked Arms Grab some dumbbells and put your pipes to work with this tri-blasting routine. Place your left leg on the bench, bending forward from the waist until your upper body is parallel 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. How to do it: Sit on a 45-degree bench, holding dumbbells with your palms facing in. The dumbbell hammer curl is one of the most important dumbbell exercises for biceps and has many variations. How to do it: Start in the top position of a pushup with your hands on dumbbells shoulder-width apart. Your information has been successfully processed! This workout combines cardio and weight-lifting drills for serious body-sculpting results. All rights reserved. Supersets are an advanced training method where you perform two exercises back to back without any rest in between. How to do it: Grab a dumbbell and sit facing forward on an incline bench. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. It’s a key exercise to include in any well-rounded dumbbell bicep workout. 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. Why it works: The incline further isolates the biceps, adding to the degree of difficulty of a standing biceps curl. Rest only briefly (about a … Why it works: The traditional farmer’s carry is an effective full-body move that also challenges endurance as you increase distance carried. 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. No-gym dumbbell arms workout Build your biceps, triceps and forearms in the comfort of your living room with nothing more than a couple of dumbbells By Men's Health 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. 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. If you can curl 15 lbs, you probably need 1.5 times that amount for shoulders and twice that amount for chest. Pause, squeezing your bicep at the top. Hold the dumbbells at your sides by extending your arms. Why it works: This simple yet challenging move hits your biceps, back, shoulders, and triceps. But make sure you’re doing it with strict form, or you’re wasting your time. Only once both exercises have been completed do you rest. It is one of the best dumbbell bicep exercises that exists so far. 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. You will use a rep goal style of training within this routine, aiming for 50 reps on each exercise. For instance, A 15 lbs dumbbell is heavy enough to hit biceps and triceps, but that’s about it. Why it works: This is a classic—and a staple of any biceps workout. Why it works: It isolates the biceps while also targeting the shoulder and overall core strength. Keep your back still and your abs tight, and make sure you don’t rock back and forth as you lift the dumbbells. There’s certainly been no shortage of arm-enhancing workouts over the years. 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. Keeping your elbows still, lift the dumbbells to your shoulders as you rotate your palms to the ceiling. Dumbbell Biceps Curl. Thank you for signing up. 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. Curl the dumbbells until they reach your shoulder levels. CrossFit Trainer Daniel Lynne joins us to build 7 challenging single-dumbbell workouts you can do anywhere to improve conditioning and strength. 2. The Ultimate Dumbbell-only Biceps Workout for Bigger Guns-Pump up your pipes and stretch your shirtsleeves with this targeted routine. 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. 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. Keeping your elbow and shoulder stationary, slowly lift one weight to the front of your shoulder. How to do it: Stand with feet shoulder-width apart and biceps at your sides. Here is the back and biceps workout of our beginners Make sure you are raising with intensity but utilizing strict form. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Alternating Dumbbell Biceps Curl 3 X 12. The program calls for you to work out 5 days per week. 4. Grab one dumbbell in each hand along the sides of your body, palms facing your body. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. Pete Williams is a NASM certified personal trainer and the author or co-author of a number of books on performance and training. 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″. 4. To quote ACE chief science officer Cedric Bryant, Ph.D. – “Since the upper arm is stabilized against the back of the thigh, it isolates the biceps muscle.” Holding a dumbbell, place the working arm on top of the preacher bench. 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. One Arm Dumbbell Rows 3 X 12. Raise both dumbbells by curling your elbows and lower them down after a … This ‘push-up’ action helps you create the illusion of a more full and thicker-appearing arm. You’ll notice the exercises alternate between pushing and pulling movements, so we can produce maximum results with minimal time. Return to starting position. This routine earned the actor the body of a Greek god. Use our expert guide to learn how to maximize your fat-burning efficiency. Keeping your elbows still, lift the dumbbells to your shoulders as you rotate your palms to the ceiling. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. Do four rounds of the circuit in total. Hold contraction at the top for 4 seconds on each rep. But rows also target the biceps, and by placing this move between two curl exercises, you can do more work without as much rest. This 22-Day Workout Can Help Flatten Your Stomach. 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. You’re going to roll up your sleeves and flex your biceps, inviting onlookers to your own personal “gun show.”. Perform seated. Hold full stretch at bottom for 4 seconds each rep. 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. Place your left hand on the other end of the bench for support. Seated Cable Rows 3 X 12. Grab the dumbbell off the floor with your right hand hold while keeping your back straight. Below you will found the advanced back and bicep workout routine for muscle mass. 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! Pause at the top of the lift, squeezing the biceps, and then lower to starting position. After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment. 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. 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. 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. 1. Your information has been successfully processed! 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. Do not rest between exercises, and rest only briefly between sets. Perform a biceps curl, then press the weight over your head. The workout starts with strict dumbbell curls. Lower to the floor. But there’s still nothing like a bicep-focused workout to produce the massive arms you want. Repeat on the other side. How to do it: Place a dumbbell on either side of a flat bench. Do four rounds of the circuit in total. No, it’s time to condense your workout and get a serious pump—in just half an hour. All of the workouts follow the same structure. There’s some truth to that. 3. In addition to being responsible for the mass of the outer arm, the brachialis also anatomically pushes up the biceps. This 30-minute dumbbell workout to build your back is designed as a circuit workout. Keep constant tension by moving DB up and down quickly, but under full control. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. With the right plan and the right discipline, you can get seriously shredded in just 28 days. In this 30-minute dumbbell workout to build your biceps, we’ll hammer through these seven moves in a circuit. If you’re a fan of bodybuilding, you’ve seen images of Mr. Olympia champions (and the like), and how different their arms look. Form. With that said, you can adopt a unique lifting approach that’ll help maximize your genetics by targeting every muscle fiber during the all-dumbbell biceps workout below. In an effort to help you bust through your biceps-building plateaus, we’ve got a unique approach to promote new growth for those all-important show muscles. Do 10 reps then put the opposite foot on the step for your next set. Pause for one second at the top and return the weight slowly to the start position. As you can see, you will have five back exercises and 3 bicep movements. Curl the dumbbells to shoulder height, keeping hands facing each other. You’ll notice the exercises alternate between pushing and pulling movements, so we can produce maximum results with minimal time. It's a beginner-friendly exercise, one that anyone can perform with any amount of weight. Do 10 reps and switch sides. Well, the hammer curl targets the brachialis. #2 Direct Bicep workout. BACK & BICEPS WORKOUT Female. Squeeze your biceps at the top. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Why it works: The neutral grip targets the forearms but also hits the biceps. palms facing forward. You can always rotate between exercises but, in my opinion, this is the best back and bicep workout for gaining mass. 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). Slowly reverse the movement to return to start. All rights reserved. Upgrade your guns with this superset routine. 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. The exercise is done standing with a pair of dumbbells on hand. 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. Row one dumbbell toward the side of your body while balancing on the opposite hand and feet. 2) Workout Structure. In developing your biceps, especially in form, you need to do direct bicep workout routines. The following exercises will touch on all of these muscle-building approaches. Finish each exercise and then rest for 45-60 seconds. Return to starting position. Concentration curls is the best dumbbell bicep exercise to shape the peak in your biceps. How to do it: Carrying the dumbbells in a racked position, walk for 30 seconds—15 seconds out and back, or in a loop around the gym. Before hitting the weights, know that genetics play a pivotal role in regards to the shape of your biceps. And if you’re like most lifters, you know there’s nothing better than a solid dumbbell workout—especially one you can do in half an hour or less. By carrying the dumbbells in a racked position (heads of dumbbells at shoulder level), we isolate the biceps. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. 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. Stand upright with a dumbbell held close by your side at arms length with palms facing towards your torso. There are 6 exercises in total which are divided into 3 supersets. 5 Day Dumbbell Workout Split Overview The workout can be performed for up to 12 weeks. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. How to do it: Stand holding dumbbells at your sides and resting your front foot on a bench at mid-thigh height. 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. 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Clean form a staple of any biceps workout of our beginners Make sure you are raising with intensity utilizing! Bicep to curl the dumbbells to shoulder height, keeping hands facing each other keeping hands facing other.