Top 12 Bicep Exercises with Dumbbells All Time

Top 12  Bicep Exercises with Dumbbells All Time

In today’s article we look at the best 12 Bicep exercises with dumbbells. we are going to focus on several areas.

As with every muscle in your body, It’s essential to make time to work on your biceps during your strength routine.

Your biceps are vital to your body’s ability to complete a variety of daily living activities , like pulling open door, lifting piles of laundry.

Biceps are responsible to stabilizing and supporting another important muscle in your arm.

15 Best Dumbbell Biceps exercises with dumbbells

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Men’s Important Bicep Exercises with Dumbbells All Time:-

1. Biceps Curl
2. One on one time Biceps curl
3. Alternated Biceps Curl
4. Dumbbell Hammer Curl
5. Seated Biceps Curl
6. Alternated Biceps Curls
7. Renegade Row
8. Split Dumbbell curl to press
9. Seated concentrated curl
10. Preacher biceps curl
11. Bench Alternated Biceps curl
12. Supine Biceps curl
Men’s Important Bicep Exercises with Dumbbells

20 Min Bicep Exercises with Dumbbells at Home :-

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Best 12 Bicep Exercises with Dumbbells at Home :-

1. Biceps curl Exercise with dumbbells :-

Biceps curl Exercise with dumbbells
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All the dumbbell exercises for biceps first in the biceps curl most important to learn and practice this biceps exercise first.

How to do –

  • Stand up and hold one dumbbell with each hand down the side of your body and with your back straight and your feet at hip – with distance.
  • Grip your dumbbells in each hand. keep your palm facing in towards your body and your arms straight down by your side.
  • Keep your elbow tucked in close to your torso and rotate your arms so that the palms of your hands point up.
  • Raise both dumbbell until they reach your shoulder’s height and slowly lower them back down after a short pause.
  • Lower your arms back down until you resume the starting position to complete the repetition.

2. One on one time Biceps curl Exercise :-

  • Grab on dumbbell in each hand, Palms facing forward.
  • One arm at one time, raise one dumbbell by curling your elbow and lower it back down after a short pause.
  • Alternate hands after the full motion is competed.

3. Alternated Biceps curl Exercises with dumbbells :-

Alternated Biceps curl Exercise
Alternated Biceps curl Exercise
  • Stand up and hold one dumbbell with each hand down the side of your body , palm facing each other.
  • Raise one dumbbell until it reaches your shoulder height and while slowly lowering it back down after a small pause, start raising other one.
  • Try not to lift fast your upper body in an effort to help you lift the weights.

4. Dumbbell Hammer curl Exercise :-

Dumbbell Hammer curl Exercise
Dumbbell Hammer curl Exercise
  • The dumbbell hammer curl is one of the most important for bicep dumbbell exercise and has many variation.
  • Start by standing straignt and holding a dumbbell in each hand. make sure your palms face your body. In addition to this, your arms should be extended and parallel to your torso while you’re standing.
  • Raise both dumbbell by curling your elbows and lower them down after a small pause.
  • keep your upper arms still throughout.
  • For maximum gains, hold this contraction for a moment and then return to the starting position in a smooth motion.
  • You can do 3 sets of 8 to 12 reps.

Dumbbell Hammer curl is most important for Bicep Exercises with Dumbbells

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Best 25 Back Workout For Men All Time 2021

Best Shoulder Workout with Dumbbells At Home

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Best Tricep Exercises with Dumbbells – 2021

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5. Seated bicep curl Exercises with dumbbells :-

Seated bicep curl Exercise with dumbbells
Image credit : Burn the Fat inner circle
  • In this exercise sit down on a bench and hold one dumbbell with each hand and down the side of your body.
  • Palm facing each other.
  • Raise both dumbbell until they reach your shoulder’s height and slowly lower them down after a small pause.

6. Alternated Seated bicep curl Exercise :-

Alternated  Seated bicep curl Exercise
Alternated Seated bicep curl Exercise
  • Again sit down on a bench and hold dumbbell with each hand.
  • Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down then take small pause.
  • Try not to do fast use your body effort to help you lift the weight.

7. Renegade Row bicep Exercises with dumbbells :-

Renegade Row biceps Exercise with dumbbells
Renegade Row Exercise
  • Place your dumbbells on your exercise mat at shoulder – width apart, and assume the position for a plank with your feet further than shoulder distance apart.
  • Grip your dumbbell in place with both hands. Your knuckles should face down towards the floor without touching and out to either side of your body.
  • simultaneously push into one dumbbell with one arm and use your other arm to pull the opposite dumbbell up towards your waist.
  • once the dumbbell you’re lifting is in line with your waist, pause your lift before returning your dumbbell to the starting position.
Dumbbell Biceps workout

8. Split Dumbbell curl to press Exercise :-

 Split Dumbbell curl to press Exercise
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  • Take 2 dumbbell stand with your feet shoulder – width distance apart and your back straight.
  • hold dumbbells in each hand down by your waist, your palms facing in towards your body.
  • With one foot, step forward until your front knee is at a 90 degree angle
  • Remember to drive through your hips to lower yourself and that your back knee should just barely graze the floor without resting on it.
  • while in the forward lunge position, curl your dumbbells up to shoulder- height and pause before pressing them up, extending your arms fully.
  • Pause at the top of your curl or once you feel a stretch.
  • Lower your dumbbells and return to the straight position to complete the rep.

9. Seated concentrated curl Exercise :-

Seated concentrated curl Exercise
Seated concentrated curl Exercise
  • Sit on a bench , rest one arm against your thigh and hold a dumbbell with that hand down between your legs, palm facing the other leg.
  • Raise the dumbbell until it reaches your shoulder and slowly lower it back down after a small pause.
  • Alternate after a set.

10. Preacher Bicep curl Exercises with dumbbells :-

Preacher Biceps curl Exercise with dumbbells
Preacher Biceps curl Exercise
  1. Place one upper arm against the arm pad the other at a 90 degree angle and grab one dumbbell on each hand.
  2. Raise the dumbbells alternatively until your forearms are parallel to the floor and lower them back down alternatively after a small pause.

11. Bench Alternated Biceps curl Exercise with dumbbells :-

Bench Alternated Biceps curl Exercise with dumbbells
Image credit : Skimble Workout Trainer
  • Lie face down on a high bench and hold dumbbell with each hand straight below your shoulder.
  • Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start the other one.

12. Supine Bicep curl Exercises with dumbbells :-

Supine Bicep curl Exercises with dumbbells
Supine Biceps curl Exercise
  • Lie down on your back on a bench and hold one dumbbell on each hand on each side of the body, below body height, palms facing up.
  • Raise the dumbbells until they reach your body’s height and slowly lower them back down after a short pause.
  • Breathe out when lifting and breathe in when lowering back.

Best Biceps workout for Mass :-

video credit : Bodybuilding.com

Best Bicep workout routine for beginner All Time :-

These 12 bicep exercises with dumbbells take you from inexperienced beginner to intermediate levels, and focus on the addition of volume. intensity and advanced training techniques.

Summary

Main GoalBuild muscle
Workout typeBiceps
Training levelBeginner to Advance
Program Duration52 weeks
Days per week1
Time per workout15-75 minutes
Equipment RequiredDumbbells.etc
Target GenderMale & Female
Biceps workout routine for beginner

Bicep workout routine for Beginners

  • Frequency – 2 workout per week with at least 2 rest days between workout.
  • Duration – 4 to 5 month
  • Approach – Low volume and strength building in the muscle building rep ranges of 8 – 10 reps first set then increase reps 12- 15.
  • Focus – Improve exercise form, build stabilizer strength and progress in weight when possible.
  • Remember – Beginners do not need volume or advance training techniques to build muscle. They muscle that are ready and willing to grow as long as they are challenged .
  • Back Training – Make sure to include rows and pull ups as back workout.These lifts will also help you to build bigger biceps.

Best Tricep Exercises with Dumbbells – 2021

Best 25 Back Workout For Men All Time 2021

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Lower bicep workout with dumbbells :-

video credit : LIVESTRONG.COM

First you understand,Where are your lower Biceps?

To understand where the lower bicep is located, it is important to first understand the shape of the biceps.

The “long head” enters the shoulder joint, while the long and “short” head joins to form a muscle in the elbow.

The tendon in the shoulder is called the proximal biceps tendon. Another elbow: tender biceps distal.

The distal area is the “lower” bicep region. Therefore, the lower bicep is technically a distic bicep.

Types of biceps head
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Long head Biceps

Without going into too much detail, the long head emerges from the scapula cavity called the glenoid. The head passes through the junction of the shoulder and upper arm with a small part of the humerus.

Short head

The other end of the line, the short head is derived from the protruding scapula called the coracoid. It runs along the long head inside the arm.

Can you Really Train your Lower Biceps ?

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FAQ:-

Q 1. What is the best bicep exercises with dumbbells?

A. Best bicep workout with dumbbells are –

Try these exercises to your routine -Top 7 biceps workout with dumbbells

1. Biceps Curl
2. One on one time Biceps curl
3. Alternated Biceps Curl
4. Dumbbell Hammer Curl
5. Seated Biceps Curl
6. Alternated Biceps Curls
7. Renegade Row
biceps workout with dumbbells

Q2. Can you build biceps with dumbbells?

A. yes you can easily build your biceps with dumbbells at home follow this easy workout to build your arms easily,

1. Biceps Curl
2. One on one time Biceps curl
3. Alternated Biceps Curl
4. Dumbbell Hammer Curl
5. Seated Biceps Curl
6. Alternated Biceps Curls
7. Renegade Row
8. Split Dumbbell curl to press
9. Seated concentrated curl
10. Preacher biceps curl
11. Bench Alternated Biceps curl
12. Supine Biceps curl
biceps workout with dumbbells

Q3.Do push ups work biceps?

Yes Push ups can actually work your biceps as well as your triceps,

If you do regular push-up then  it mainly work your pecs (chest muscles), (shoulders) and triceps.

Q.4 Is 5 kg dumbbell enough for biceps?

If you are beginner then it was enough but if you want to increase bicep size then you want to change your dumbbells like 5 , 7,10, 15, 20 like this And get proper sets like first 15 reps(5 kg) then 12 reps (7 kg) 10 reps (10 kg)

Q 5. What is the best way to increase bicep size?

4 Natural Ways to Increase your Biceps workout with dumbbells

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These all exercise are top Bicep Exercises with Dumbbells in the world.

Q. Does lifting dumbbells make your biceps bigger?

Yes it is possible when you exercises your biceps with dumbbells it increase your biceps size and get bigger biceps. But use different types of biceps exercises with dumbbells in this article you learn 12 types of bicep exercises with dumbbells.

Q. Are dumbbells good for biceps?

Yes, with the dumbbells you can do all the exercises for biceps without going anywhere, you can do all exercises at home .Hold the dumbbells and flex certain muscles during your bicep workout with these arm exercises. Do the best of your day’s arm workout with these 12 bicep exercises with dumbbells building exercises. You can do this with biceps exercises at home or in the gym, as long as you have a set of dumbbells.

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