One of the best arm-building exercises is dumbbell training for the biceps. By using dumbbells, you can improve bicep definition and a peak in addition to increasing bicep mass. In contrast to using a straight curl bar, where one arm frequently does slightly more work than the other, and their development becomes unbalanced, you will also work both arms equally.
Below is a compilation of the top dumbbell workouts for the biceps.
Standing Dumbbell Curls
These are strengthening exercises that will increase overall bicep mass. These will be your “heavy” bicep exercises, where the emphasis is on lifting heavy without compromising form. Standing allows you to curl up big objects while maintaining proper form. Standing dumbbell curls, however, also let you “cheat” a little bit on your final few reps. To do his last few reps and truly add size to his bi’s, Arnold used to “cheat curl.”
Grab a set of dumbbells at your side and stand upright with your feet shoulder-width apart. Your body shouldn’t be in contact with the dumbbells. Instead, it would be best if you had your palms facing up. Bend the elbows a bit to pick up the slack. The biceps should be under tension. Curl the dumbbells up as far as you can slowly. Then gradually return the dumbbells to their initial position.
When curling the weight, avoid swinging your torso backward. Keep the dumbbells away from your body.
Dumbbell Reverse Curl
Dumbbell When performing a reverse curl, the barbell is held with the palms facing up. Although the motion is the same, the altered grip enables the targeting of particular arm muscles.
Keep your feet shoulder-width apart as you stand erect should completely extend your arms, and dumbbells should be held in each hand using an overhand grip. Curl the weights towards your shoulders while keeping your back straight and your upper arms still. Exhale as you do this, and you should use just your forearms for this action. Once your biceps are fully tightened, and the dumbbells are at shoulder height, keep curling them higher. Inhale as you make a clean arc back to the beginning position.
Rotate the forearms slowly; doing so may prevent problems with the wrists or elbows. Try performing the exercise slowly eccentrically to reduce tension and strengthen the mind-muscle connection. While performing this exercise, be conscious of your weight and body mechanics.
Farmer’s Carry, Racked Position
The traditional farmer’s carry is a powerful full-body exercise that tests your endurance as you carry more weight. We isolate the biceps by carrying the dumbbells in a racked position (heads of dumbbells at shoulder level).
Walk around the gym for 30 seconds, 15 seconds out. Then back in a loop while carrying the dumbbells in a racked position. Four sets.
Four-in-One
Your biceps will be under tension for four sets in one because of this. Start by curling 10 times with light dumbbells. After that, curl halfway, pausing between each of your ten repetitions slightly above your navel. Then, raise the dumbbells and lower them to the area just below your pecs, resting once more for a split second before coming back up for 10 repetitions. Do 10 more complete reps to finish. 4 sets.
Dumbbell Row
It targets the biceps even though it’s more of a back and shoulder exercise. This action enables us to continue moving without stopping by coming after two curl workouts.
A flat bench should have a dumbbell on each side of it. Place your left leg on the bench by leaning forward from the waist until your upper body is parallel to the floor. Place your left hand on the bench’s other end to provide support. Keeping your back straight, lift the dumbbell with your right hand off the floor. Drop to the ground. Ten reps, then swap sides. 10 reps in 4 sets on each side.
Hammer Curls
The forearms and biceps are the primary focus of the neutral grip.
Hold a set of dumbbells with a grip so that your hands face each other. Make this while standing with your feet shoulder-width apart, and you should raise dumbbells to shoulder height with hands facing each other. Then, squeeze your biceps while pausing at the top of the lift, and drop yourself back to the beginning position. There are 10 reps in 4 sets.
Renegade Rows
It is a straightforward but complex technique that works the triceps, back, shoulders, and biceps.
Begin with your hands on dumbbells shoulder-width apart in the top pushup position. At the same time, you are standing on the opposite hand and foot, row one dumbbell toward the side of your body. Then, pause for one second at the peak before carefully lowering the weight to the starting position. On the opposite side, repeat. 10 reps in 4 sets on each side.
Split Dumbbell Curl to Press
It targets the shoulder and total core strength in addition to isolating the biceps.
With your front foot on a bench at mid-thigh height, grip dumbbells at your sides. Biceps curl first, then raise the weight above your head. Next, put the opposite foot on the step for your next set after doing 10 repetitions. (10 reps in 4 stages).
One-Arm, One-Leg, Dumbbell Row
Work on The biceps and hamstrings while performing a modified one-arm row.
Maintain balance with your non-lifting hand on a bench or dumbbell rack. Your lifting hand should extend its corresponding leg back, forcing you to exercise each side separately, as you would with a conventional one-arm row. It also works your hamstrings as you inevitably lower the dumbbell farther. 10 reps in 4 sets on each side.
Focus on such exercises if you wish to develop your biceps. Then, increase the weight you utilize while maintaining excellent form. That is the best technique for shaping your biceps.
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