Biceps Workout With Dumbbells: Make Your Arms Bigger

biceps-workout-with-dumbbells

Introduction

These are the best biceps workout with dumbbells. If you thought you were going to the gym, simple bicep curls would take care of all the things on the upper arm, and you could get a shock.

The biceps are made up of different components, so different exercises are needed for the various threads to work correctly.

If you fail to approach this muscle group from different angles, you may notice that it has a series of strange power imbalances, which makes it more vulnerable to injuries.

In which exercise no equipment is required you can do these biceps workouts with dumbbells.

1. Biceps Curl

This is the first biceps workout with dumbbells. it’s the most effective workout for your biceps so let’s start from a biceps curl.

  1. Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
  2. Raise up both dumbbells until they reach your shoulders ’height and slowly lower them back down after a short pause.

Sets: 3, Reps: 12

Biceps Workout With Dumbbells

2. One-at-a-Time Biceps Curl

  1. Grab one dumbbell in every hand palms looking forward.
  2. One arm at a time, raise a bar by bending your elbow and then lower it again after a short break.
  3. Alternative hands after completing the complete movement.

Sets: 3, Reps: 12

Biceps Workout With Dumbbells

3. Alternative Biceps Curl

  1. Get up and hold a dumbbell with each hand on the side of your body, palms facing each other.
  2. Raise a dumbbell until it reaches the height of your shoulder, and while slowly lowering after a brief pause, start lifting the other.
  3. Try not to shake the upper part of your body to help you lift the weights.

Sets: 3, Reps: 12

4. Internal Biceps Curl

  1. Get up and hold a dumbbell with each hand on the side of your body, palms facing each other.
  2. Lift both weights until they reach the height of your shoulders and lower them slowly after a brief pause.
  3. Try not to shake the upper part of your body to help you lift the weights.

Sets: 3, Reps: 12

5. Hammer Curl

  1. The dumbbell curl is one of the essential dumbbell exercises for the biceps and has many variations.
  2. Grab a dumbbell with each hand along the sides of your body, with your palms facing your body.
  3. Lift both weights by bending your elbows and lower them after a brief pause.
  4. Keep the upper part of the arms still.

Sets: 2, Reps: 12

Biceps Workout With Dumbbells

6. Alternative Seated Biceps Curl

  1. Sit on a bench and hold a weight with each hand to the side of your body, palms facing each other.
  2. Raise a dumbbell until it reaches the height of your shoulder, and while slowly lowering after a brief pause, start lifting the other.
  3. Try not to shake the upper part of your body to help you lift the weights.

Sets: 3, Reps: 12

biceps workout with dumbbells

7. Biceps Seated Curl

  1. Sit on a bench and hold a weight with each hand to the side of your body, palms facing each other.
  2. Lift both weights until they reach the height of your shoulders and lower them slowly after a brief pause.
  3. Try not to shake the upper part of your body to help you lift the weights.

Sets: 3, Reps: 12

biceps workout with dumbbells

8. Alternative Inclined Biceps Curl

  1. Sit on a sloping bench and hold a weight with each hand facing down, palms facing each other.
  2. Raise a dumbbell until it reaches the height of your shoulder, and while slowly lowering after a brief pause, start lifting the other.
  3. Try not to shake the upper part of your body to help you lift the weights.

Sets: 3, Reps: 10

9. Inclined Biceps Bench Curl

  1. Sit on an inclined bench and hold a weight in each hand on the sides of your body, palms facing each other.
  2. Lift both weights until they reach your shoulder levels and lower them again after a brief pause.
  3. Try not to shake the upper part of your body to help you lift the weights.

Sets: 3, Reps: 12

biceps workout with dumbbells

10. Concentrated Curl

  1. Stand behind an incline bench and keep one arm on the backrest while holding a weight, palm up.
  2. Lift the weight up to your shoulder and lower it again after a brief pause.
  3. Only the lower arm should move throughout the exercise.

Sets: 3, Reps: 10

11. Seated Concentrated Curl

  1. Sit on a seat, rest one arm against your thigh and hold a weight with your hand down between your legs, palm facing another leg.
  2. Raise the bar until it reaches your shoulder and lowers it slowly after a brief pause. Alternate after a set.
  3. Do not try to shake the upper part of your body help you to lift the weight.

Sets: 3, Reps: 12

biceps workout with dumbbells

12. Preacher Biceps Curl (Supination Grip)

  1. Place one upper arm against the arm cushion, and the other at a 90-degree angle and grab a weight with each hand, palms up.
  2. Lift weights alternately until your forearms are parallel to the floor and lower them alternately after a short break.
  3. Do not try to shake the upper part of your body to help you lift the weights.

Sets: 3, Reps: 12

biceps workout with dumbbells

13. Preacher Biceps Curl (Neutral Grip)

  1. Place one upper arm against the arm cushion, and the other at a 90-degree angle and take a dumbbell in each hand, palms facing each other.
  2. Lift weights alternately until your forearms are parallel to the floor and lower them alternately after a short break.
  3. Do not try to shake the upper part of your body to help you lift the weights.

Sets: 3, Reps: 12

biceps workout with dumbbells

14. Bench Alternated Biceps Curl

This is the last biceps workout with dumbbells. Lie face down on a high chair and hold one dumbbell with each hand straight below your shoulders.

Raise a dumbbell until it reaches the height of your shoulder, and as you slowly lower it after a brief pause, start lifting the others.

Do not try to shake your upper body to help you lift weights.

Sets: 3, Reps: 12

Biceps Workout With Dumbbells

Conclusion

I hope you enjoyed learning about one of the best biceps workouts with dumbbells exercises, Remember, if you do not want to develop muscles in more time, do you want to waste your time in the gym, not only must you choose with the correct exercises.

But you must also execute them in the way that has been demonstrated, so, Therefore, we are not only selected for each activity in their step-by-step routines. In which exercise no equipment is required you can do this biceps workout with dumbbells only.

1 Comment

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