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Easy And Effective Dumbbell Workout for Bigger Biceps

Are you a rule-breaker? If so, these exercises will strike all your sweet spots. A bit more the type to walk the straight and narrow? You may believe cheating on a workout is just cheating your muscles of the very best possible stimulus, however there are times when cheating can do a man really good. How else can you explain all the men with huge biceps slinging dumbbells to their shoulders on curls?

While we do not advise making bad form a permanent choice in your exercises, we’ll confess that in some cases it helps to break the rules, and using this dumbbell-only program, we’ll teach you the best ways to cheat to win.

Get a set of dumbbells and get streamlined, toned arms and shoulders with these simple yet effective workouts. This program was developed to assist you reach your physical fitness goals by squeezing in short burst of workout throughout your day. You can do it alone or integrate it with other targeted toning strategies to develop your very own total strength session

1. Biceps Curl

Of all the dumbbell workouts for biceps, the biceps curl is the most crucial to learn as it is the foundation that the majority of the other dumbbell workouts are based. Learn and practice this biceps work out first.

dumbbell arm workout routine (1)

How to do it:

  • Stand and hold one dumbbell with each hand down the side of your body, palms facing each other.
  • Raise both dumbbells till they reach your shoulders’ height and gradually lower them back down after a short pause.
  • Attempt NOT to jerk your upper body in an effort to assist you lift the weights.

2. Alternated Biceps Curl

Alternating dumbbell curls are amazing for adding size and strength to your biceps and for entire arm development. This exercise mostly targets the biceps as well as engages the anterior deltoids and the trapezius muscles for stabilisation.

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How to do it:

  • Stand and hold one dumbbell with each hand down the side of your body, palms facing one another.
  • Raise one dumbbell till it reaches your shoulder’s height and while gradually bring down it back after a short pause, begin raising the other one.
  • Attempt not to jerk your upper body in an effort to assist you lift the weights.
READ  The Best Ironmaster Adjustable Dumbbells

3. Incline Dumbbell Curl

This exercise might be carried out by alternating (as explained), simultaneous, or in simultaneous-alternating style. When elbow is totally bent, it can go forward slightly, enabling forearms to be no more than vertical.

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How to do it:

  • Get a set of dumbbells and lie with your back against a bench that’s set to a 45-degree incline.
  • Without moving your upper arms, flex your elbows and curl the dumbbells as near your shoulders as you can.
  • Take a pause, then gradually lower the weight back to the beginning position.
  • Each time you go back to the initial position, entirely straighten your arms.

4. Decline Dumbbell Curl

Lying chest-down on a bench truly separates the biceps considering that you do not need to preserve as much stress in your legs and core muscles as you do when you stand. Use different grips in this position to zero in on various parts of your biceps.

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How to do it:

  • Get a set of dumbbells and lie with your chest against a bench that’s set to a 45-degree incline.
  • Without moving your arms, flex your elbows and curl the dumbbells as near your shoulders as you can.
  • Take a pause, then gradually lower the weight back to the initial position.
  • Each time you go back to the initial position, totally straighten your arms.

5. EZ-Bar Preacher Curl

The EZ bar preacher curl is a great exercise to separate the biceps, while reducing the strain on your wrists. Adjust the seat on the preacher bench to ensure that your upper arms sit easily on the cushioning when seated.

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How to do it:

  • Get an EZ-bar with your hands 6 inches apart.
  • Put your upper arms on the sloping pad of a preacher bench and hold the bar in front of you with your elbows somewhat bent.
  • Without moving your upper arms, flex your elbows and curl the bar towards your shoulders.
  • Take a Pause, then gradually lower the weight back to the initial position.

6. Seated Concentrated Curl

This is another lovely exercise to separate your arm muscles and eliminate your shoulders and back from the picture.

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How to do it:

  • Sit on a bench, put one arm against your thigh and hold a dumbbell with that hand down in between your legs, palm facing the other leg.
  • Lift the dumbbell up until it reaches your shoulder and gradually lower it down after a short pause. Alternating it after a set.
  • Attempt not to jerk your upper body in an effort to assist you lift the weight.
READ  The Best Ironmaster Adjustable Dumbbells

7. Hammer Curl

Take your standard-grip curl and turn it on its side. This little variation in the method you hold the dumbbell assists to move more of the work from your biceps brachii to your brachialis: a muscle which can make your arms look thicker.

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How to do it:

  • Get a set of best adjustable dumbbells and allow them to hang at arm’s length beside your sides with your palms facing your thighs.
  • Without moving your upper arms, flex your elbows and curl the dumbbells as near your shoulders as you can.
  • Take a pause, then gradually lower the weight back to the beginning position.
  • Each time you go back to the initial position, totally straighten your arms.

8. Dips

Your triceps muscles need to work against a much heavier weight than they would in a triceps-isolating exercise as you are lifting your whole bodyweight.

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How to do it:

  • Put yourself up on parallel bars with your upper body perpendicular to the floor; you’ll keep this posture throughout the exercise. (Leaning forward will move focus to your chest and shoulders).
  • Flex your knees and cross your ankles. Gradually lower your body up until your shoulder joints are below your elbows. (A lot of men cut short concerning this position).
  • Push back up till your elbows are almost straight however not locked. If you have shoulder concerns, avoid this step.

9. One-Arm Triceps muscles Extension

This is a variation of the overhead extension, simply with one arm. You can make use of the free hand to support the elbow which is doing the work, it resembles being your very own spotter.

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How to do it:

  • Stand and keep one dumbbell with one hand behind your head, elbow at a 90 degree angle, upper arm outright.
  • Raise the dumbbell with one hand till your arm is close to being totally extended and gradually lower it back after a short pause. Alternate after a set.
  • Keep your upper arm still throughout.

10. Overhead Triceps Extensions

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How to do it:

  • Stand up and make sure your feet are hip distance apart.
  • Keep one dumbbell (choose your much heavier weight) with both hands, bending the elbows behind your head.
  • Straighten your arms to raise the dumbbell into the air, then gradually flex the arms to lower. This counts as being one rep.
  • Complete 2 to 3 sets of 10 to 12 reps.
READ  The Best Ironmaster Adjustable Dumbbells

11. Skull Crushers

If not carried out correctly, this exercise can be as unsafe as it sounds! You are bring down a dumbbell towards your forehead, and if you do not have proper control over the weight, you might end up smacking yourself in the head or face.

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How to do it:

  • Lie on a balance bench and extend both the arms overhead, a weight in each hand.
  • Flex your elbows so your forearms are alongside the floor.
  • Gradually straighten your arms, after that lower them to the initial position.
  • Repeat this 12 times.

12. Rope Triceps Press down.

This move, zones in on your triceps muscles however just if you do it properly. If you make use of excessive weight, you’ll include your back and shoulder muscles, beating the main objective.

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How to do it:

  • Connect a rope handle to the high pulley of a cable station.
  • Flex your arms and get the bar with an overhand grip, your hands shoulder-width apart.
  • Keep your upper arms as close to your sides as you can.
  • Without moving your upper arms, press the bar down till your elbows are locked.
  • Gradually go back to the initial position.

13. Wrist Curls

This exercise aim at the forearm flexors and permits you to work each forearm separately, therefore helping to establish balance and proportion in between both forearms.

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How to do it:

  • Sit on a flat bench and put your forearm on it, ensuring that the wrist is at the edge, permitting you to do wrist curls. Your hand, for that reason, is beyond the bench, holding the dumbbell with palm facing up.
  • Extend our forearm enabling the weight to move down your fingers a little bit and allow your wrist to bend down.
  • The curl, bringing the dumbbell up through the movement of your wrist.
  • Do not lift your elbow, the only joint that rotates need to be the wrist.

14. Reverse Wrist Curl

This exercise aim at the forearm extensors and enables you to work each forearm separately, therefore helping to establish balance and proportion in between both forearms.

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How to do it:

  • Sit and hold dumbbell with overhand grip. Put forearm on thigh with wrist simply beyond knee.
  • Left dumbbell by pointing knuckles up as high as possible.
  • Return up until knuckles are pointing downward as far as possible.


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