If you want to know what are the best bicep exercises with dumbbells, then this blog is for you. Keep reading to learn more about it.
What are the biceps muscles?
The biceps are the front part of the upper arms located between the deltoid and elbow. It controls the motion of two different joints: the shoulder and the elbow.
The biceps are two-headed muscles: the short head and the long head.
- The short head is a supinator and a flexor of the elbow joint.
- The long head forms the entire biceps brachii muscle.
Besides that, the brachialis is the essential part of the upper arms, it generates nearly 50% of arm power and it’s the primary mover of elbow flexion.
3 Benefits of training your bicep
Training your bicep doesn’t mean making it bigger only but it gives a lot of benefits:
Perfect for shoulder rehab
The main function of the bicep is flexing the elbow and also the shoulder. Your biceps muscles are engaged along with your anterior deltoid when your shoulder goes into flexion. So when you train, your traps and rhomboids contract isometrically to prevent your shoulders from rolling forward and to keep you in good posture.
Amazing shoulder stability
The biceps are attached to the scapula and shoulder joint and help the rotator cuff with shoulder stability. And the biceps secures the shoulder joint to the humerus and the rotator cuff secures the humerus to the shoulder joint.
Yes, to more weight!
Some exercises involve elbow flexions such as dumbbell rows, pull-ups, and chin-ups, and benefit from stronger biceps.
Best bicep exercises with dumbbells
All you have to do is to hit the right muscles in the right way with the right exercises. Let’s take a look at the best bicep exercises with dumbbells.
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Dumbbell reverse biceps curl
This exercise can be performed seated or standing, it trains the smaller forearm extensor muscles and keeps your elbows healthy. Don’t forget to keep your wrist neutral.
Dumbbell supinated biceps curl
This is one of the best bicep exercises with dumbbells, it will place constant tension on your biceps and train more forearm muscles due to this rotation of the wrist. It can be performed seated or standing.
Zottman biceps curl
This exercise represents a combination of reverse curl and supinated curl. It’s the perfect exercise for the forearm and biceps because it works your biceps through a full range of motion and targets all the muscles involved in elbow flexion.
Here’s a tip for you, you can start on the lighter side until you get the hang of the movement.
The best bicep exercises with dumbbells: dumbbell hammer curl
The hammer curls exercises emphasize the long head part of your bicep and the brachioradialis. Keep your wrist in neutral curl until the end of the dumbbell is near your anterior shoulder then slowly lower down to the starting position. And if you want to make this more difficult, just hold the dumbbells with an offset grip.
Dumbbell pinwheel biceps curl
This exercise represents the hammer curl with a twist. Here you can train your biceps from a different angle and have better muscle-building potential. Our tip for you is to not go too heavy with this variation.
The biceps 21’s is one of the best bicep exercises with dumbbells, all you have to do is to move your elbows to 90 degrees and curl the dumbbells to your shoulder.
You can perform it either sitting or standing, do it right and you will notice the pump!
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Concentration biceps curl
This type of exercise is done when you are sitting down on a bench with your legs spread apart. The focus is on one arm and your biceps are engaged due to this increased stability. Keep your chest up and your upper body stable, and press your triceps against your inner thigh.
Dumbbell incline biceps curl: the toughest dumbbell biceps exercise
Who said you can’t make your bicep workout tougher? Sit down on an incline bench, keep your back glued to it and curl up until you feel an amazing squeeze in your biceps.
It can be performed as a supinated, hammer, or Zottman curl.
Frequently Q&A about your bicep exercises
Can you do biceps every day?
We took a look at the best bicep exercises with dumbbells, but can you do biceps exercises every day?
Building your muscle doesn’t require doing exercise every day. To have an excellent result you need to focus on each muscle.
It’s about the quality of your exercise, not the quantity!
Are dumbbells enough to build your biceps?
Hell yeah! You can build your biceps with dumbbells only! Dumbbells help you target one arm at a time, and to perform various exercises.
Grab the best bicep exercises with dumbbells from the paragraphs above and start your routine.
All bicep curls are effective for your bicep growth, and if you want only some exercises you can do incline curl, concentration curl, and hammer curl, as they are the best bicep exercises with dumbbells.