Biceps may be a small muscle of your upper arm but growing them requires patience, confidence, and hard work – virtues of a dedicated fitness enthusiast. If you’re just starting your journey of developing biceps, there is only one thing you should keep in mind - curls. Different variations of these curls with dumbbells will bring out the best of your upper arms. Here are the top 4 bicep workout at home you should start with:
1. Standing Dumbbell Curl
Standing Dumbbell Curl is the go-to exercise for anyone starting bicep development. With the dumbbells, you will be able to train your arms separately with the most suitable weight according to the strength level of each arm.
It is pretty straightforward in practice as well. Start with holding a dumbbell in each hand with your preferred weight at your side. Then take turns curling the dumbbell up, using an underhand grip. Keep a shoulder-wide gap between the legs and a tight pull between the shoulder blades.
2. Dumbbell Concentration Curl
Want to make and feel your biceps work? Try some dumbbell concentration curls. To flawlessly execute the exercise, sit down on a bench, rest your elbows on your inner thigh and lift the dumbbell from a complete extension to contraction.
Exercising one arm at a time allows you to focus on your weaker arm and achieve better results.
3. Incline Dumbbell Curl
If you face trouble maintaining your form while curling, an incline dumbbell curl is the best option. By laying down on an inclined bench, you’ll be able to eliminate momentum and achieve a befitting form.
Lay down on the inclined bench while holding a dumbbell in each hand. Now extend your hands straight and lift the weight to your shoulder without moving your shoulders. Pause at the top and release.
4. Hammer Curl
Hammer curls effectively engage the biceps and the brachialis, a muscle that lies beneath the biceps. By focusing on the brachialis, you’ll be able to raise the muscle from the bottom and extend your arm’s girth.
Dumbbell is one of the most useful equipment for work hammer curl. To perform it, start by holding the dumbbell perpendicular to the floor and have your upper arms close to your body. Bring the arms down and back up to squeeze your biceps. Make sure your torso and elbows stay steady.
If you are in the gym, you can use the cable version with a rope grip for better results. It targets the brachialis and forearm but is limited to lower or medium reps, 8 to 12 reps per set or more. All you need to do is stand upright, hold the cables in a neutral grip and pull the weight stack.
Another option is the cable rope preacher hammer curl - a single-joint arm exercise that uses a cable stack, rope grip, and preacher bench. It builds the strength and size of the biceps while amplifying brachialis muscles and increasing arm thickness. The exercise deals with higher reps, 8 to 15 per set.
And there you have it! These four practical exercises will help build up your biceps muscles in no time. Just remember that they can be particularly strenuous, so don’t forget to take a break between exercises!
Next to Read: 5 Tricep Workouts with Dumbbells