Bicep exercises with dumbbells to do at home

25 June 2019

Fitness

If you have worked out at a gym, you have surely seen others focusing on their biceps or at least heard a ‘look at those biceps!’ or a ‘flex your biceps!’ They are a muscle group that is traditionally very focused on in the fitness world.

Do you want toned and strong arms yourself? If so, your bicep muscles are a necessary part of your upper body to work out. Now, you just may have wondered ‘what is the best exercise with dumbbells for biceps?

Luckily, you don’t have to be at a gym to work out your bicep muscles. You can work them out perfectly well by doing bicep exercises with dumbbells at home. A simple set of dumbbells is both inexpensive and convenient to keep in your home, and they offer a simple and efficient way to get a good workout in. You can increase the weight of your dumbbells if you are trying to build muscle and are ready for the next challenge, or stick at a comfortable weight where you can do more repetitions. More repetitions with less weight leads to toning, whereas more weight and fewer repetitions leads to building.

Let’s first start out with what your biceps are.

Bicep muscles

Your bicep muscles are located on the front part of your upper arm. Visually, they are one of the most viewed on the body and in terms of function they serve to flex your elbow.

Bicep exercises with dumbbells at home

Before completing any bicep exercises with dumbbells, begin by warming up your body and activating your biceps. This will prepare your muscle groups for strenuous activity and avoid overly-stressing your body or injuring it.

Select your dumbbell by considering whether you want to focus on toning or building. You can tone your arms by using less weight and completing more repetitions, and build your arms by using more weight and completing fewer repetitions.

Here are 7 of the most effective bicep exercises with dumbbells!

Bicep exercises with dumbbells

1. Biceps Curl

  1. Begin by standing up straight with your feet shoulder-width apart and arms by your side, with a dumbbell centered in each hand.
  2. Keeping your back straight and abdominals engaged, lift the dumbbell rotating your palms to the ceiling.
  3. Hold as you engage your biceps.
  4. Return to starting position and repeat subsequent reps.

2. Inner Biceps Curl

  1. Begin by standing up straight with your feet shoulder-width apart and arms by your side, with a dumbbell in each hand and your palms facing each other.
  2. Keeping your back straight and abdominals engaged, raise the dumbbells until shoulder height.
  3. Slowly lower them to complete on rep.
  4. Repeat subsequent reps by starting at step 2.

3. Hammer Curl

  1. Begin by standing up straight with your feet shoulder-width apart and arms by your side, with a dumbbell in each hand.
  2. With your hands facing each other, curl the dumbbells to shoulder height.
  3. Hold as you engage your biceps.
  4. Return to starting position and repeat subsequent reps.

4. Wide-Grip to Close-Grip Bicep Curl

  1. Begin by standing up straight with your feet shoulder-width apart and arms down in front of you, with a dumbbell in each hand.
  2. Face your palms up and hold the dumbbells so that they touch.
  3. Curl the dumbbells up to your shoulders.
  4. Slowly return the dumbbells back down to starting position.
  5. Shift your arms so they are out wide and your elbows are pointed into your abdominals.
  6. Bend your arms at the elbow, palms facing up and perform a wide-grip bicep curl.

5. Cross-Body Curls

  1. Begin by standing up straight with your feet shoulder-width apart and arms by your side, with a dumbbell in each hand.
  2. Face your palms toward your body and do a cross-body weight draw with a curl of your right hand from your right hip to your right shoulder, and then left shoulder.
  3. Alternate arms for next repetitions.

6. Overhead Press

  1. Begin by standing up straight with your feet shoulder-width apart and your arms at shoulder height, with a dumbbell in each hand.
  2. Face your palms in and press the weights overhead.
  3. Keep the weights in line with your shoulders and slowly bring them back to starting position.

7. Wrist Curls

  1. With a lighter dumbbell, create a 90-degree angle with your arms lifted.
  2. With palms up, do a wrist curl by lifting and lowering your knuckles.

As you perform any of these exercises, be sure to keep your abdominals lightly engaged and back straight so that you carry the weight and movement actually in your biceps. You should feel your biceps fully engaged in each movement.

And remember, after completing bicep exercises, or any exercises, stretch out your muscles to give them the best position to repair.

Before starting any new exercise regime, consult with your doctor first.

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