“At Home Dumbbell Biceps Workout- Best Biceps Workout With Dumbbells” – Monica May


Back in the days when I was starting off at the gym, I loved exercising on my arms.
Especially biceps.

And to this day, biceps is one of my favorite muscles I work on.

Even though I don’t really do split training now, I still love including isolated biceps workouts.

However, it’s a bit tricky working on the biceps muscles at home.

That’s why I packed at home dumbbell biceps workout including the best biceps workout!

These exercises will not only build your biceps muscles, but will help you get stronger arms overall.

Without further ado, let’s jump right into them!


At Home Dumbbell Biceps Workout
Best Biceps Workout With Dumbbells

#1: Classic Biceps Curls

This is probably the best biceps workout you’ll ever do – the classic biceps curl.

It’s effective and it works so good on the biceps muscles.

Here are some things you need to pay attention to whenever you do this dumbbell bicep workout:

– Soften the knees and tighten the core to prevent your back getting engaged;

– Don’t swing the weight and keep your elbows few inches intron of you;

– Always pick up dumbbells heavy enough to challenge you, but not crush you;

– Don’t hold the weights too tight, to prevent your forearms getting lit up.

#2: Concentration Biceps Curls

Next we have the concentration biceps curls.

This is an amazing exercise for beginners, especially if you can’t help but swing your weight on the classic bicep curl.

It’s easier since you are only doing one arm at a time, however, this gives you space to load up on those weights even more.

You’re basically placing your arm on the inside of your knee and curl up.

Here’re a few tips on how to do it right:

– Place the elbow on the inside of your knee and push against it as you lift up;

– Keep your back straight as you lean forward;

– You can do this exercise seated on a chair or a bench too, however, I prefer doing it in a lunge to engage lower body too.

#3: Hammer Curls

The hammer curls are my next favorite exercise when it comes to best biceps workout.

They work on the brachioradialis which is a long muscle that runs from deep inside the center of your upper arm to the center of your forearm.

Along with the biceps, these two muscles work together to flex the arm at the elbow.

Here’s how to do it right:

– Soften the knees and tighten the core, to prevent your back getting involved;

– Hold the weights down by your sides, with your palms facing inward and thumbs facing up.

– Don’t swing the weight and keep your elbows few inches intron of you;

#4: Reverse Biceps Curl

The reverse bicep curl is performed by contracting the biceps with your palms facing down.

This is another variation of the classic curl, however, the change in grip allows you to target the forearm and work on the deep muscles in the biceps.

This exercise also increases the arm strength overall and improves muscle imbalance.

Here’s how to do it right:

– Hold the weights at your sides with an overhand grip and palms facing down.

– Keep your elbows pulled into your sides and curl the weights up to your shoulders.

– Slowly lower your arms back down with your palms facing downward.

#5: The W Curls

This exercise is a great way to isolate your biceps and prevent swinging.

Here’s how to do it right:

– Start with the weight facing up on the outside of your legs;

– Bend your elbows and bring your arms up at a 45-degree angle;

– Once your arms make a W shape, slowly lower them back down to the starting point.

#6: T Hold Biceps Curls

And last, but not least is the t-hold biceps curl.

Now, for this exercise a rule of thumb is to choose lighter weights than you’re usually lifting for biceps.

Also, if this is too hard to hold on to, just put one arm down and do it one at a time.

Here’s what to look for:

– Arms should be extended out, making a T-shape;

– Your palms should be facing facing up;

– Curl one arm up to about a 90-degree angle, before returning it back, parallel to the ground.

Now lets get those biceps working!

I hope you like my dumbbell biceps workout.

If you do, go ahead and try it out!

You can easily do this dumbbell biceps workout at home using only a pair of dumbbells, so try it out and let me know what you think about it.

If I forgot some of your favorite biceps exercises, share them by commenting in the section bellow.

Till next time, babe!

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