6 Best Dumbbell Bicep Exercises of All Time!

6 Best Dumbbell Bicep Exercises of All Time!

Introduction

The best dumbbell biceps exercises are the ones which allows You to continue to build muscle and add progression over time either by adding weight to the bar  or increasing intensity by reducing rest time..

1.Standing dumbbell bicep curl

how to do:

Step 1

Starting with a dumbbell in each hand and elbows touching the side of torso

Step 2

Holding the upper arm stationary curl the right weight with palm facing forward,kift the dumbbell forward until the bicep is fully contracted

Step 3

Hold this position for a second and squeeze the biceps 

Step 4

Lower the right dumbbell to the starting position and repeat the same movement with the left dumbbell  Repeat for reps.

How to do standing dumbbell bicep curl video:

why should i do standing dumbell biceps curl?

This exercise works on the all the head of the bicep muscle including the The brachialis and forearm flexor making it one of the  best dumbbell biceps exercises in arsenal 

3-4 Sets and 10 -12 Reps Each set

2.Incline Bicep curls

How to do:

Step 1

Adjust the bench so its 45 degree incline and lie down on it with a dumbbell in each hand and elbows touching the side of the torso

Step 2

Holding the upper arm stationary curl the right weight with palm facing forward, lift the dumbbell forward until the bicep is fully contracted

Step 3

lift the dumbbell toward the shoulder until the bicep is fully contracted 

Step 4

hold this position and squeeze at the top
lower the dumbbell to the starting position slowly and repeat the moment for the other hands

why incline biceps curl?

it is one of the best dumbbell biceps exercises for isolation ,it works on the long head of the biceps and gives a great pump and muscle growth

volume

3-4 sets and 10-15 reps Each set

3.Peacher curl

How to do:

Step 1

Place your hand on a teacher bench holding a dumbell

Step 2

Curl the dumbbell up till bicep is fully contracted 

Step 3

Squeeze at the top and slowly bring dumbbell down to stating position

why peacher curl?

One of the best exercise for developing the short head of the bicep 

volume

3-4 Sets and 12-15 reps each s

4.Hammer curl

How to do:

Step 1

Adjust the bench so its 45 degree incline and lie down on it with a dumbbell in each hand and elbows touching the side of the torso

Step 2

Holding the upper arm stationary curl the right weight with palm facing forward, lift the dumbbell forward until the bicep is fully contracted

Step 3

lift the dumbbell toward the shoulder until the bicep is fully contracted 

Step 4

hold this position and squeeze at the top
lower the dumbbell to the starting position slowly and repeat the moment for the other hands

Why hammer curl?

This is one of the best exercise for building biceps peaks as it hits the muscle The brachialis which lies deep down inside the bicep and pushes its head upward when it increases bigger in size

volume

4 sets of 12 reps each set

5.Dumbell waiters curl

How to do:

Step 1

Stand straight with feet spread shoulder-width apart and comfortable

Step 2

hold the top of a dumbbell with both hands with palms facing upward

Step 3

Curl with both hand palms facing upward and fingers facing forward 

Step 4

Bring the dumbbell down to a resting position while keeping the wrist in line with the forearms

Why waiters curl?

All biceps exercises places some degree of tension on the forearm flexors this exercise is an exception and works solely on biceps you can almost immediately feel the 

Volume

3 sets of 15 reps Each

6.Spider curls

How to do:

Step 1

Lie down on the bench set up at 45 degree with dumbbells in both of your hands

Step 2

Curl the weight upward with the biceps until fully contracted

Step 3

Lower the weight Slowly controlling 

Step 4

Repeat for reps

Why spider curl?

It is A great exercise to Build short head of the biceps and make your biceps Look more fuller and complete

Volume

3-4 Sets of 15 reps Each set

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