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