Here is your complete guide to biceps workout with dumbbells
Introduction to Biceps Workout With Dumbbells
A rite of passage exercise is the biceps curl. When most lifters begin their journey, they only know a few exercises. The biceps curl is the most popular of these. Any gym will have at least one lifter in front of the mirror doing biceps exercises, most likely with dumbbells, to their heart’s content. And possibly making quite a lot of noise. So what do you need to know about biceps workout with dumbbells? How much is important biceps workout with dumbbells? How many reps do you need in a biceps workout with dumbbells? Here is your complete guide to a biceps workout with dumbbells.
Because they allow you to use the most weight, barbell curls and their variations are an excellent way to build a set of guns. But don’t overlook dumbbells. Dumbbells provide more freedom of movement and can be used to target the biceps from a variety of angles and grips.
We’ll go over the anatomy of the biceps, their functions, benefits, and 12 dumbbell bicep exercise variations to help you build guns of steel.
Without further ado, let’s work on our biceps.
THE ANATOMY OF THE BICEPS
The biceps brachii (or biceps/for bi’s short) is a Latin term for a two-headed muscle of the anterior upper arm with short and long heads. The biceps short head originates on the scapula (near the ball and socket joint) and inserts on the radius of the forearm bone. The biceps long head originates on the scapula’s supraglenoid tubercle (a small projection of the scapula near the shoulder joint) and inserts on the radius bone.
Read More About Best Bodyweight Exercises For The Back.
BENEFITS OF BICEPS TRAINING
Aside from vanity, there are four important reasons why you should incorporate the biceps curl as an accessory exercise into your routine.
Improved Shoulder Stability
The biceps is a double-headed muscle that attaches to the scapula and shoulder joint and aids the rotator cuff in shoulder stability, especially through the front deltoid. This is because the rotator cuff connects the humerus to the shoulder joint and the biceps connects the shoulder joint to the humerus, and compression from both sides improves shoulder stability.
Excellent for Shoulder Rehab
Although the primary function of the biceps is to flex the elbow, they also play a minor role in shoulder flexion. When you flex your shoulder, your biceps and anterior deltoid muscles both contract. Furthermore, when you do curls, your upper back muscles (rhomboids and traps) contract isometrically to keep you upright and prevent your shoulders from rolling forward.
These are the reasons why biceps curls are included in the later stages of a rehabilitation program to help strengthen the rotator cuff and upper back1-2.
Allows you to lift more weight
Stronger biceps and grip help with exercises that require elbow flexion, such as chin-ups, pull-ups, and dumbbell rows. Because your strength is only as good as your weakest link. It would be a shame if your biceps gave out before your shoulders and back were exhausted. Throw in some dumbbell forearm exercises while you’re at it, so a weak grip doesn’t limit your lifts as well.
Aids in the prevention of biceps tendon tears
Strong biceps aid in keeping the elbow stable when deadlifting with a mixed grip, as this grip is more prone to bicep tendon tears. Biceps tendon rupture is a common injury among power lifters and Olympic lifters. Stronger biceps do not completely prevent this from happening, but they do play a minor role in preventing it.
Read More About How to Build Muscle After 50.
EXERCISES FOR DUMBBELL BICEPS
Here are some dumbbell bicep exercises to incorporate into your arm day or workout split routine.
CURL OF DUMBBELL SUPINATED BICEPS
A supinated grip (also known as an underhand grip) puts constant tension on your biceps. Because of the wrist rotation, this grip variation also works more forearm muscles.
Supinating biceps curls are performed by starting with your palms facing in and then supinating them as you curl up (rotating your wrists outward). This will increase your exercise’s range of motion.
Supinated dumbbell biceps curls are performed as follows:
- Begin by standing up straight and holding a pair of dumbbells with a neutral grip.
- Curl the dumbbells up towards your shoulders, rotating your forearms so that your palms face your shoulders.
- Pause at the top before gradually returning to the starting position.
- Rep 3-4 times for 3-4 sets of 8-15 reps.
Form tips: This can be done alternately or both at the same time. It can be also done while sitting or standing.
CURLED DUMBBELL HAMMER
Because your shoulders are not externally or internally rotated, the neutral grip of the hammer curl variation is gentler on your elbows and shoulders. Hammer curls highlight the long head of the bicep and the brachioradialis, a forearm muscle.
Dumbbell hammer curls are performed as follows:
- While standing up straight, keep the dumbbells by your side and your wrists in neutral.
- Maintain a neutral curl with your wrists until the end of the dumbbell is near your anterior shoulder.
- Pause for a second before gradually lowering back to the starting position.
- Repeat for a total of 2-4 sets of 12-15 reps.
To make this more difficult, use an offset grip on the dumbbells.
BICEPS CONCENTRATION CURL
The entire focus is on one arm, and because you’re sitting, your biceps are more engaged as a result of the increased stability. Furthermore, you will strengthen imbalances between sides. To get the most out of your concentration curls, try to minimize the upper body.
Concentration curls are performed as follows:
- Sit on a bench with your legs wide apart.
- Lean over, chest up, and take a firm grip on one dumbbell.
- Straighten your arm and press your triceps into your inner thigh.
- Curl the dumbbell up to your front shoulder.
- Pause for a moment before slowly straightening your arm.
- Rep for 3-4 sets of 12-15 reps on each side.
CURL OFFSET BICEPS
You will force your biceps to work harder while performing the curl if you place your hand up to the head of the dumbbell rather than directly on the center of the handle. Because you’re preventing the wrists from rotating, this grip intensifies the biceps in a supinated position. It’s an excellent method for making a light dumbbell feel heavier while also strengthening your grip (wrists/forearms).
Read Also: Bench Glute Workout.
Perform the exercise unilaterally to increase the difficulty and add some core work.
Dumbbell offset bicep curls are performed as follows:
- You need to hold your dumbbell in each hand and stand up straight.
- With your palms facing forward, place your thumb against the head of the dumbbell (offset supinated grip).
- Curl the dumbbells up to your shoulders until you feel a biceps squeeze.
- Lower yourself back to the starting position slowly.
- Rep for a total of 2-4 sets of 8-15 reps.
Form Tip: Because the offset grip makes gripping and curling difficult, go lighter than usual. Make sure your wrists are in neutral.