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