Best Dumbbell Bicep Exercises
Most fitness trainers find it easy to work out their biceps, as any curl will hit the muscle. You don’t have to be an expert to accomplish straight curls. However, you need a wide variety of curls and equipment to get the best results. Dumbbell bicep workouts are particularly very effective for growing lean muscle. You should also use kettlebells and other free weights.
What are dumbbells Exercises?
Dumbbell sets target various muscles, including the inner and outer biceps. Experts recommend using different dumbbell curls to target all sections for more defined biceps. There are many workouts available for new, intermediate, and advanced trainers. However, most involve performing several bicep sets and curl varieties.
Dumbbells are short bars with weights at each end of the bar and ideal free weights for beginners. They are also perfect for building muscles and achieving hypertrophy. The Iron Company provides premium quality rubber hex dumbbells and urethane dumbbells for pro trainers and fitness enthusiasts.
Top 7 Best Dumbbell Bicep Workouts
Dumbbell bicep exercises mainly involve curl variations using different weights and sets. A straight dumbbell curl is the most important to learn. Other workouts are based on this movement, which involves standing in an upright position and holding the dumbbells in each hand, palms facing each other.
Next, raise the dumbbells to shoulder length and back down. Once you are comfortable with the straight curl, it is time to start mixing it up with other types of bicep curls. Here are the seven best workouts for beginner, intermediate and advanced trainers:
1. Alternating Bicep Curl
The one-at-a-time bicep curl is one of the foundational dumbbell workouts and very easy to achieve. Beginners will find this maneuver very useful for instant tension and activation of the biceps. As the name suggests, the exercise involves raising one dumbbell at a time instead of lifting both dumbbells like in the straight curl.
Grab a dumbbell in each hand and stand in an upright position, legs shoulder width apart. Next, lower your hands and dumbbells, so your palms are facing forward. Using one arm at a time, raise the dumbbell to your shoulder's height by curling your elbow. Lastly, lower the dumbbell back to the starting position after a short pause, then alternate hands to complete one full rep.
2. Incline Dumbbell Curl
The incline dumbbell curl requires an inclined weight bench. To start with this dumbbell exercise, sit down on the inclined bench, angled about 60 degrees. Hold the dumbbells in your hands, palms facing forward. Next, raise both dumbbells to shoulder height, take a short pause and lower them back to the starting position.
You should avoid swinging or jerking the dumbbells at all costs. While it is easier to lift the dumbbells with the extra jerk, you won’t get enough tension in your biceps. Another recommendation is the incline alternated bicep curl, which involves lifting one dumbbell at a time. Remember to contract your biceps at the top of the curl and lower back slowly to the starting position.
3. Dumbbell Hammer Curl
The hammer curl is considered one of the most important dumbbell exercises and effectively builds both biceps and forearms. There are many hammer curl variations, so you can incorporate more moves for better results. To start the hammer curl exercise, grab a dumbbell and lower your hand along the sides of your body. Stand upright with feet shoulder width apart, torso still, and palms facing your body.
Next, lift both dumbbells to your chest by curling your elbows, pause for a moment, and lower them down. Ensure your upper body remains still throughout the exercise. Three sets of 10-12 reps is a good starting point. However, it is okay to do as many dumbbell sets and reps as you need. Hammer curls also help to develop the brachialis muscle of the forearm.
4. Seated Biceps Curl
The seated bicep curl provides a chance to isolate the biceps muscle further by sitting down on a bench. To get started, sit comfortably on a gym bench and hold one dumbbell in each hand. Lower both hands down along the sides of your body, palms facing each other. Next, raise the dumbbells simultaneously, bringing them to shoulder height and slowly lowering them back to the original position.
If you are up for more variations, the seated alternate bicep curls offer a way to target your muscles from different angles. It is more like the standard seated bicep curl, except you will be lifting one dumbbell at a time. Make sure you use proper form without swinging to lift the dumbbells.
5. Concentrated Biceps Curl
Trainers looking for more isolated dumbbell bicep workouts will find the concentrated curl highly effective. To perform the biceps exercise, stand behind an inclined bench, hold the dumbbell in one hand and rest your arm on the back support, palm facing up. Next, raise the dumbbell toward your shoulder, take a pause and lower it back to the initial position. Your body should remain still throughout the exercise, except for the lower arm.
Other Dumbbell Bicep Workouts
There are several other ways to perform dumbbell sets targeting your inner and outer bicep. Whether you prefer exercising from a standing position or performing seated curls, dumbbell bicep curls provide much variety. Other effective workouts not included in the list above include:
- Preacher curl (supination and neutral grip)
- Supine curl
- Seated isolated curl
- Inner bicep curls
- Outer bicep curls
Each exercise is unique and targets the biceps from a different angle. Newbies should start with simpler movements and small weights. However, progressing to heavier dumbbells is essential when looking to cut back the number of sets and reps required to reach hypertrophy. Ensure each exercise is performed in perfect formation and keep your core still, so all the resistance is isolated in your arm muscles.
Get in Touch with the best Dumbbell Provider
The Iron Company is committed to providing guaranteed high-quality gym equipment. Whether you seek new equipment for a fitness center or need to set up a home gym, we have reliable quality dumbbells, barbells,kettlebells, and other free-weights.
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