Your six-pack abs and tree trunk legs may not be easy to flex every time. However, biceps are unavoidable. A well-toned bicep is enough to sweep anyone off their feet in literally seconds. Oh, and the confidence that it brings is worth a million bucks. The truth of the matter is that it is not god-gifted. You have to work for it at full stretch.
Today, there are more than ten thousand dumbbell Bicep workouts on the internet that promise big biceps to you in less than a month. But we all know the truth as it unravels. So, if you are tired of trying to build those big biceps already, believe in the internet for just one last time.
Here are ten exclusive dumbbell bicep workouts that will turn heads for you, like never before!
Dumbbell preacher curl
- Keep your arm on the bench and hold the dumbbell in your hand. Make sure there is no space between your underarm and the top bench.
- Make sure your upper arm is on the bench until the end.
- Sit down low and squeeze your core. You also have to squeeze your glutes that will assist in using any momentum during the curl reps.
- Squeeze the biceps to raise the dumbbell and maintain constant tension.
- Repeat the workout for potential results.
- Grab an incline bench and sit on it. Hold a dumbbell in both hands.
- Now, move only at the elbow and squeeze your bicep to curl the dumbbell way up with form.
- Your Shoulder should be out of the equation by keeping your back engaged.
- Repeat the workout.
- Extend both arms at your side and hold the weights with an overhand grip.
- Curl the thumb side of one hand to the opposite shoulder.
- The weight will go across your body. Also, then you will retreat.
- Repeat the workout on the other arm
- Hold dumbbells as they hang in the sides.
- Now, bend your elbow and curl the dumbbells without moving your upper arms.
- Pause. Now, gradually lower the weight back to the start position.
- Make sure you straighten your arms properly.
Incline Dumbbell Curl
- Hold two dumbbells and lie with your back against a bench.
- Now, without moving your upper arms, try to bend your elbows. Now, curl the dumbbells as close as you can.
- Hold on to this position. Now, get back up to the first position.
- Make sure you extend your arms properly.
Towel Hammer curl
- Loop a towel through the handle of a kettlebell.
- Hold the towel tightly and keep your palms straight.
- Now, engage your core and glutes to create a solid base. You also have to squeeze your biceps to lift the weight.
- Repeat the workout.
Lying Preacher Curls
- Put a bench beneath a cable and make sure that your head is neutral when you lie down.
- Now, grab the bar with straight hands.
- Now, bend your elbows and squeeze your biceps to curl the bar down toward your head. Make sure your shoulders are still—also, the biceps squeeze.
- Le the dumbbells hang by the side. At this point, your palms should face forward. So, your arms should turn.
- Now, bend your arms and curl the dumbbell toward your shoulder. Do not move your upper arms during this step.
- Now, hold on to this position for a few seconds. Rotate the dumbbells so to make your palms face forward.
- Gradually, retreat to the start position.
Barbell-bent over row
- Hinge over from the hips.
- Make sure your spine is straight. Also, your hands are shoulder-width apart.
- Now, try to pull your elbows behind you and pause.
- Make sure that the line of the pull is into the belly button.
Underneath seated row
- Bend your knees. At this point, hold your bar with an underhand grip. It should be shoulder-width apart.
- Now, try to lean gradually and keep your back straight. Now, use your back muscle to allow the bar to come in contact with your belly button.
- Retreat to the start position.
Frequently Asked Questions
- Does a dumbbell bicep workout bring results?
Without a doubt!
- Do I need a trainer for these workouts?
Not really. However, if you feel the need, you may feel free to do so.
- Are these exercises daunting to perform?
No. If you follow the instructions, it will be as easy as bread and butter.