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A wide grip emphasizes the short head, and a narrower grip will focus on the long head. You can also do supinating biceps curls, which means you will start with your palms facing in and then supinating them as you curl up . This will add some extra range of motion to the exercise. Barbell curls and their variations are a great way to build a set of guns because these allow you to use the most weight. But don’t forget about dumbbells.
Several variations on the biceps curl by using different equipment, forms, and volume. But the general idea is still to target the biceps activation. Below are some typical variations using common equipment that are prevalent among trainers. To maximize the activation of biceps, conducting this exercise using the full range of motion is generally recommended.
Dumbbells
This exercise works your shoulder muscles, chest muscles, and your biceps. As you exhale, push the dumbbells upward, keeping your elbows slightly bent. Your triceps, located at the back of your upper arm, help straighten your elbow and stabilize your shoulder joint.
This will get your blood flowing and warm up your muscles. Training cold muscles is counterproductive because they are more prone to injuries and less able to produce force. And after your bicep workout do some bicep stretches if you so choose, but they’re not necessary for a great workout.
1. What is Bicep Muscle
Alternatively, wrap the band around your feet while sitting on the floor with your legs straight. Lift your left hand off the floor, touch your right shoulder, and return your hand to the floor. Lift your right hand off the floor and touch your left shoulder.
Dumbbells provide for natural movement of the elbow joint and for this reason, they’re friendly on the elbows. Because your arms are working independently, you’ll strengthen muscle imbalances between sides. Probably the toughest dumbbell biceps exercise around. Sitting on an incline puts an incredible stretch on the biceps and more range of motion. These factors will have your biceps feeling it.
Home Biceps Exercises Using Dumbbells
The images below the workout routine show both standing and seated options, and they’ll work the biceps slightly differently. So you can vary the exercises on different days. You want to have mild resistance for each one, but not overloaded.
Then, return your hand to the floor. Try to perform as many reps as you can — or to “failure” — for 2–3 sets. Bend your elbows to the sides and touch your shoulders with your fingertips. Focus on slow, controlled movement, which will increase time under tension and allow for a greater workout. Complete 8–12 reps on each arm. This exercise is similar to the hammer curl, except the movement is toward the midline.
5. Dumbbell Reverse Curls
Grip a pair of dumbbells with a neutral grip by your sides and stand tall. Hold a pair of dumbbells by your side while standing up straight. Keep your wrists straight while you curl the dumbbells to the outside of your shoulders. Here are the 12 best dumbbell bicep exercises that you can mix into your arm day or whatever workout split routine you are doing.
Bend your elbows so that your hands are at a 90-degree angle from the floor. Hold the dumbbells with your palms up. Rest your forearms on your thighs and let your hands hover just beyond the edge of your knees. Having stronger arms and shoulders can reduce your risk of injury and can help improve your posture.
Instead, perform a higher number of reps until you reach fatigue. Slowly extend your arms straight to the sides, and then slowly bend them to the starting position. This advanced move may be difficult at first, so be patient. You can modify it by anchoring a large resistance band around the bar, stepping into it, and performing assisted chinups. Even if you can perform only 1 chinup, make it a goal to progress from there. Having strong biceps helps make day-to-day life easier by allowing you to lift and move objects with ease.
Then, lower it back down. If you’re new to this exercise, start with a lighter weight and work on perfecting your form first. Hold a dumbbell in each hand in an overhand grip position with your hands at your sides. Alternate between your right and left arm for 8–12 reps on each side. You can still build strength and endurance without using weights.
In this section, I will give you three examples of an at-home biceps workout using dumbbells. You can choose one and stick with it or switch up your routines every month or two. As in the previous exercise, rotate the dumbbells outwards while performing the movement. Grab a set of dumbbells, ensuring that your palms are facing each other. These are a newer, improved version of the classic plate-loaded dumbbell design.
Lift both arms above your shoulders, bend your elbows, and touch your shoulders with your fingertips. Stand straight with your feet shoulder-width apart, a dumbbell in each hand, and palms facing toward your sides. Slowly lift both dumbbells outside your shoulders to create a “W” shape, with your elbows close to your sides. Lower the dumbbells by straightening your arms back to the starting position.
Resistance band external rotation
Stand straight with your feet shoulder-width apart and a dumbbell in each hand. Your palms will face outward with the back of your hands against your sides. Keep your back straight and contract your biceps at the top. Lift the dumbbell slowly while rotating your palms towards the ceiling.
It also trains the smaller forearm extensor muscles which often get overpowered by the bigger and stronger forearm flexors. Strengthening these muscles will go a long way in keeping your elbows healthy. The biceps curl is a rite of passage exercise. Most lifters when they’re at the beginning of their journey only know a few exercises. And the most popular of these is the biceps curl.
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