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. CrossFit Trainer Daniel Lynne joins us to build 7 challenging single-dumbbell workouts you can do anywhere to improve conditioning and strength. 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. Bicep workouts are essential for almost every move in the weight room. 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. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. All rights reserved. Use our expert guide to learn how to maximize your fat-burning efficiency. Slowly reverse the movement to return to start. You’re going to roll up your sleeves and flex your biceps, inviting onlookers to your own personal “gun show.”. 1. Dumbbell Biceps Curl. Thank you for signing up. Alternating Dumbbell Biceps Curl 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. 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. Well, the hammer curl targets the brachialis. Why it works: This simple yet challenging move hits your biceps, back, shoulders, and triceps. Supersets are an advanced training method where you perform two exercises back to back without any rest in between. 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. 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.” You will use a rep goal style of training within this routine, aiming for 50 reps on each exercise. This 22-Day Workout Can Help Flatten Your Stomach. You’ll notice the exercises alternate between pushing and pulling movements, so we can produce maximum results with minimal time. There’s some truth to that. In this 30-minute dumbbell workout to build your biceps, we’ll hammer through these seven moves in a circuit. One Arm Dumbbell Rows 3 X 12. 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. How to do it: Place a dumbbell on either side of a flat bench. Pause at the top of the lift, squeezing the biceps, and then lower to starting position. Return to starting position. 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. Return to starting position. But rows also target the biceps, and by placing this move between two curl exercises, you can do more work without as much rest. 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 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. Why it works: The incline further isolates the biceps, adding to the degree of difficulty of a standing biceps curl. 2. Perform a biceps curl, then press the weight over your head. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. BACK & BICEPS WORKOUT Female. As you can see, you will have five back exercises and 3 bicep movements. Below you will found the advanced back and bicep workout routine for muscle mass. Wide Grip Lat Pulldown 3 X 12. Thank you for signing up. Pause for one second at the top and return the weight slowly to the start position. Do 10 reps then put the opposite foot on the step for your next set. The workout starts with strict dumbbell curls. 5 Day Dumbbell Workout Split Overview The workout can be performed for up to 12 weeks. Hold full stretch at bottom for 4 seconds each rep. Why it works: The traditional farmer’s carry is an effective full-body move that also challenges endurance as you increase distance carried. Rest only briefly (about a … 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! The exercise is done standing with a pair of dumbbells on hand. 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. Place your left leg on the bench, bending forward from the waist until your upper body is parallel to the floor. Pete Williams is a NASM certified personal trainer and the author or co-author of a number of books on performance and training. Why it works: The neutral grip targets the forearms but also hits the biceps. 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. 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. If you can curl 15 lbs, you probably need 1.5 times that amount for shoulders and twice that amount for chest. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Exercise 1 Incline Dumbbell Hammer Curl You rated these curls #1! Before hitting the weights, know that genetics play a pivotal role in regards to the shape of your biceps. Do four rounds of the circuit in total. Do four rounds of the circuit in total. If you’re a fan of bodybuilding, you’ve seen images of Mr. Olympia champions (and the like), and how different their arms look. 2) Workout Structure. 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. 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No, it’s time to condense your workout and get a serious pump—in just half an hour. Place your left hand on the other end of the bench for support. Keep constant tension by moving DB up and down quickly, but under full control. 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! In developing your biceps, especially in form, you need to do direct bicep workout routines. Unfortunately, many avid lifters pay more attention to the biceps than the triceps, which is certainly a mistake. The dumbbell hammer curl is one of the most important dumbbell exercises for biceps and has many variations. Upgrade your guns with this superset routine. It is a great workout for the long head of the biceps… But there’s still nothing like a bicep-focused workout to produce the massive arms you want. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. Raise both dumbbells by curling your elbows and lower them down after a … How to do it: Start in the top position of a pushup with your hands on dumbbells shoulder-width apart. 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. All rights reserved. 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. You can always rotate between exercises but, in my opinion, this is the best back and bicep workout for gaining mass. Keeping your elbow and shoulder stationary, slowly lift one weight to the front of your shoulder. Keeping your elbows still, lift the dumbbells to your shoulders as you rotate your palms to the ceiling. Perform seated. Curl the dumbbells until they reach your shoulder levels. Why it works: This is a classic—and a staple of any biceps workout. 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