The biceps are a much-loved muscle group. After the main compound lifts I end up pretty tired and not able to do so many different exercises anymore. Do 10 reps and switch sides. Each of them targets a specific portion of the bicep – long head, short head, and outer bicep. With the right plan and the right discipline, you can get seriously shredded in just 28 days. By carrying the dumbbells in a racked position (heads of dumbbells at shoulder level), we isolate the biceps. Want bigger biceps that visibly pop under your sleeves? You can continue the set by performing a few more reps with assistance from your non-working hand during the concentric part of the curl. I use a upper-lower split and have traditionally done the incline DB curl on both upper days. How to do it: Stand with feet shoulder-width apart and biceps at your sides. Dumbbell biceps workout such as concentration Curl, incline dumbbell curl, preacher curl, hammer Curl will help you get bigger biceps & stronger arms faster The 4 BEST Muscle Building Supplements (And How Much They Help), The Perfect Push Up Form To Build Muscle (AVOID THESE MISTAKES! And we know what that means. 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. Pause, squeezing your bicep at the top. Grab the dumbbell off the floor with your right hand hold while keeping your back straight. You may be wondering, “Hammer curls vs. bicep curls – what’s the difference?” Well, the hammer curl targets the brachialis. Accordingly, if you were to grip the dumbbell with a more pronated grip (like holding a hammer), you’d direct the tension towards the brachialis, instead of the biceps. Required fields are marked *, The Ultimate Dumbbell Bicep Workout You Need For Massive Arms. Sit back on an incline bench with a dumbbell in each hand and, keeping your elbows close to your torso, rotate the palms of your hands until they’re facing forward. You’re not done with your dumbbell bicep workout! If you’re planning to incorporate them into your very own dumbbell bicep workout, here’s the recommended sets and reps. Feel free to do this as a workout on its own or split it up, and add one or two of the exercises to your existing routines. With optimized programming in a dumbbell bicep workout, you’ll see more balanced biceps growth in the long run. After your regular set is complete and you can no longer perform additional reps, don’t stop. 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. Thanks, Your email address will not be published. The concentration curl will be one of the most important exercises you will do to build your biceps. Your results may vary. Be sure to let me know how your dumbbell bicep workout went! The movement restriction also minimizes the involvement of your front delts during each rep. You’re, therefore, able to better isolate the biceps, leading to enhanced muscle activation. Thank you for signing up. ), How To Get A Six Pack (3 Abs Training Fixes You Need To Make). All rights reserved. This ‘push-up’ action helps you create the illusion of a more full and thicker-appearing arm. Your email address will not be published. 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. Paul. All matters regarding your health require medical supervision. We have used your programs for the past nine months. Incline dumbbell biceps curls’ activation advantage, therefore, leads the researchers and me to recommend it as one of the best outer biceps exercises. You’ll notice the exercises alternate between pushing and pulling movements, so we can produce maximum results with minimal time. I think it’s an idea to make a video or article about this topic since i’ve not seen this one addressed before and I think it is a common issue. In addition to being responsible for the mass of the outer arm, the brachialis also anatomically pushes up the biceps. All you need is a pair of dumbbells to give them the TLC they deserve. In addition to enhanced long head activation, the incline dumbbell curl also wins out other biceps exercises in its unique strength curve. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Intense Tabata Bicep Workout — Dumbbells Only!. It’s a key exercise to include in any well-rounded dumbbell bicep workout. Keeping your elbows still, lift the dumbbells to your shoulders as you rotate your palms to the ceiling. Hey Jeremy, I am training my son for him to compete in flat water sprint kayak in Canada. I have a question. According to a paper from the Journal of Sports Science and Medicine, the incline dumbbell curl elicits a relatively high neuromuscular activation of the biceps throughout each phase of the curl. You can perform the dumbbell workout for biceps at home : This is the reason why dumbbells are my personal favourite.Even if you are unable to train at your gym, you can easily workout at your home too. Keeping your elbow and shoulder stationary, slowly lift one weight to the front of your shoulder. But with something as simple as an adjustable bench, you can do flat and incline dumbbell press and fly, shoulders press, seated front and side lateral raises, incline dumbbell curls, concentration curls, one-arm dumbbell row, and so much more. Incline Dumbbell Hammer Curl EXERCISE 2 Incline Inner-Biceps Curl This exercise also stretches the long head of the biceps. Place your left hand on the other end of the bench for support. 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. As you should know, you can preferentially target the long head of the biceps by placing your arm behind the body when performing a curl due to its anatomy. The ideas, procedures, and suggestions contained within this work are not intended as a substitute for consulting with your physician. To take note of to maximize concentration curl ’ s development him to in. Perform incline curls correctly ( max 1.30 hour approx. dumbbell on either side of back... Can be intensive and you can no longer perform additional reps, don ’ t challenging turns out, exercise. The set by performing a few more reps with assistance from your non-working hand during eccentric! Minimal time from our partners hour approx. through the winter and spring and we are forward... The dumbbells to your shoulders as you rotate your palms facing your body as fast as.. 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