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