To get a defined biceps, you need to work on all parts of the biceps muscles and achieve that by doing a variety of these dumbbell biceps exercises. Back when I was in university and a lot of people asked me “Hey bro! How To Grow Bigger Arms?” “Why my biceps are not growing?”. I recommend them and everyone this Dumbbell Bicep Workout.
So What Makes Dumbbell
Bicep Exercises Good? Your biceps are a large muscle group in your forearms
that's essential for generating power and maintaining balance. Your biceps can
be larger than your upper arms and should always be present when you lift up a
heavyweight. The reason why the biceps are essential for any strength program
is because when you're training your biceps properly, you will gain a great
deal of strength, size, and definition of your biceps.
Dumbbell Curls
This exercise needs focus
and twisting of dumbbells without moving the upper body. Start from standing
straight and extend your arms holding dumbbells, slowly raise your arms up by
twisting the wrist and hold for a second and then slowly go back to starting
position. In this 10-minute arm workout, you need to focus on your movement because
brain signals help grow the muscles.
Exercise: 12reps with 3x sets.
Hammer Curls
This is perhaps the best
exercise to get an all-around definition of the biceps muscles. Incorporate
some regular biceps curls at the beginning and end of the workout to get the
most out of your biceps. Hammer Bicep Curls, it's a great exercise to pump the biceps and more importantly, also
increasing the size of the biceps. To perform this exercise to get the best results, fully extend your arms and
turn the wrists side by side, now slowly raise your arms and hold a bit and then
go back to the start position.
Exercise: 12reps with 3x
sets.
Dumbbell Preacher Curls
This Dumbbell Preacher
Curls are one of my favorite exercises. You can perform this exercise with either
seated or standing it doesn't
matter how you do. Dumbbell Preacher curls are a functional exercise and help you develop fullness in the biceps. Place your
elbows on the bench. Raise your arms back up to full
extension. This is the starting position. The exercise is performed with a set
weight or rep scheme of 10-12. While performing the bicep curl, you keep the elbows on the bench. Start the exercise with the weight of the dumbbell in your hands. Move the dumbbell slowly down to full straight but do not lock the elbows. This is the start
position. Do not hyperextend your elbow as you come up. Drive the dumbbell back to the top position.
Exercise: 12reps with 3x
sets.
Dumbbell/Barbel Wrist Curls
In the Dumbbell Bicep
Workout routine, this exercise is so much pumping. If still do not pump your
arms and thinking that “Bro, how to grow bigger arms?”, “how I am going to get bigger
arms?” then let’s do this exercise. Kneel down and by holding a dumbbell with your right hand place your full hand on a bench such that your wrist hangs outside the bench this is your starting position now curl your wrist
up to a position where your
forearms become fully contracted
hold for a brief pause and go back
to the starting position breathe
out when the forearm is contracted
and breathe in when it is extended
on completion of the prescribed number
of repetitions do the same movement
with the left hand remember to keep
the pace low to get the maximum impact.
Exercise: 12reps with 3x
sets.
Dumbbell Reverse Curls
In the Dumbbell Bicep Workout,
we're going over how to do a reverse curl.
Now with this, your hands are not going to be super needed, meaning your
palms are not going to be facing
the sky. Your palms are going to
be down. The focus of this
exercise is on your forearms. And
with this exercise, only your hands are turned
around. Okay? Always make sure you have a good base;
knees are soft, elbows are soft. Never
lockout a joint, it's bad for you, it could injure you. Coming up, you're going to come all the way up. Squeeze. Release all the way back down, controlled. Never swinging, never out of control
with it, always in control; always concentrating on that muscle. That's
the best way to get the best workout. Now
as you're coming up, working against gravity, really squeeze here to get the
most blood into that muscle. Release down, and relax. Breathing -- working against gravity,
breathe out. Working with gravity,
breathe in. Again, from the front,
coming up; squeeze. Release back down. And you'll really start feeling it
right in here. Again, that's the
primary focus of this exercise, to work those forearms. Up, and release.
Exercise: 12reps with 3x
sets.
Dumbbell One-arm Curls
This exercise is the same as
simple dumbbell curls but this time you will be using 1 arm at a time. Start from
standing straight and extend your arms holding dumbbells, slowly raise your 1
arm up with twisting the wrist and hold for a second and then slowly go back to
starting position and then do the same movement with the other arm. In this 10
minute arm workout, you need to focus on your movement because brain signals
help grow the muscles.
Exercise: 12reps with 3x
sets.
Dumbbell Triceps Extensions
You can perform
this exercise by standing/lying/sitting. So, let’s get started grab one
dumbbell with both hands and stand up then lift the weight and hold it directly
behind your neck with your elbows bent and pointing forward your palms should
be facing the underside of the upper plates this is the starting position now
exhale as you use your triceps to push the dumbbell up until your arms are
extended hold the contraction for a moment and then slowly lower the weight
back to the starting position only your forearm should be moving during this exercise so be sure to keep the rest of your body stationary.
Exercise: 12reps with 3x
sets.
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