The 5 Best Bicep Dumbbell Workouts

 

The 5 Best Bicep Dumbbell Workouts

Everyone aspires to have larger biceps, but most people aren’t properly exercising them.

When working the bicep muscles, swinging weights up and down is not as effective as holding your elbows still.

Similar to any other muscle group, how you lift the weight is more important than how much you’re lifting. stimulate growth and provide us with a tonne of flexibility while attacking the biceps.

You can build up your biceps using these five dumbbell exercises.

Can you build biceps with dumbbells?

Alternating dumbbell curls will be your foundation bicep exercise for a bicep workout at home. The curl requires a rotation of your forearm as you perform the curl, and is a top bicep exercise to build your biceps. Standing dumbbell curls can be done in unison, or alternating one arm at a time.

Exercise for Dumbbell Biceps #1

4 Sets of 15-20 reps of standing dumbbell curls with elbows up against the wall

 

  • As you curl the dumbbells, stand with your back to a wall and your elbows firmly planted there.

 

  • To get a lot of blood flowing into your biceps, perform three-quarter reps (don’t get down) with a 3-5 second hold at the top.

Dumbbell drag curls while seated: 4 sets of 15-20 reps

 

  • Drag the dumbbells up by forcing your elbows back while keeping them by your side.

 

Hammer Curl With Dumbbells While Standing: 4 Sets of 15-20 Reps

 

  • Lean forward while keeping your elbows close to your stomach, curl up, and lean back on the negative.

 

Between sets, keep the rest time to 30 seconds or fewer. Between exercises, take 1-2 minutes to relax.

Second dumbbell bicep exercise

  • Four sets of 15-20 repetitions of seated dumbbell curls with a static hold at the top and bottom.

 

  • Dumbbells should be curled up and held there for three seconds.

 

Dumbbells are lowered back down by three-quarters, then held for three seconds.

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