Dumbbell Biceps Workout at home

The Most Simple ( And Effective !) Dumbbell weight Biceps Workout You Can Find

try this three move routine and build big arms and biceps 

1. Arms Dumbbell Preacher Curls

set 3 Reps 8-6 Rest 90 sec

You Need What do you need to do preacher curl bench which may be found at the most gyms and might even be purchased for your home if you opt that you simply wish to take a position in some fitness instrumentality. during this article, want} to show a way to do Dumbbell Preacher curls therefore you'll conjointly need a dumbbell or 2 (for one bimanual and 2 bimanual variations of this exercise).

How to do the preacher curl?

Let's inspect the one bimanual version because the 2 bimanual version is sometimes through with AN EZ bar and not with dumbbells.

Your position yourself at a height during which you'll be able to rest one arm, the one holding the dumbell, extended and resting against the bench's pad. the opposite hand, the free one, rests on prime of the pad and helps you support and stabilize your body throughout the exercise.

Your higher body and back ought to be straight and your feet positioned wide to lend additional stability.

You perform the exercise by curling your arm upward till it's slightly higher than horizontal. the sole muscle that is speculated to be operating is that the bicep (with forearm muscles supporting). confirm to not let your elbow slide or move and avoid tilting or twisting your higher body. If you cannot try this exercise properly copulate with less weight.

Once you reach the highest position, you would like to carry for a second or 2 before lowering the dumbbell all the way down to the beginning position.

As always, for large muscle growth you'll ought to gain the burden, however i like to recommend doing it just one occasion you managed to accumulate total management over the dumbbell.

Work each arms symmetrically to avoid growing one larger than the opposite. embody this exercise typically in your routine.

2.  Incline Dumbbell Curl 

sets 3 Reps 8-10 Rest 90 sec

We've all done the dumbbell curl, but if you're really trying to isolate your biceps a little better (when I say "better", I mean "without cheating as much"), then I completely recommend trying out the incline dumbbell curl. Here's how it's done:

Find the incline bench at your gym; it'll usually be its own thing, but sometimes you'll have to actually pull the pin out and raise the normal bench yourself. Sit down on it with a dumbbell in each hand. (If this is your first time going it, then I recommend starting with about five pound less in each hand then you would normally do with the regular Dumbbell Curl) Start with your arms hanging loosely down by your sides.

As always, remember to keep your elbows close to your sides and just in front of your body (torso). Slowly begin to lift both arms - at the same time - in the normal motion of curling, and stop when you can't lift them up any higher. Make sure you keep your arms balanced and as steady as you can while doing this lift.

Pause when you get to the top of the lift, then slowly lower your arms back down to where you started.

At the bottom, count to three to three and a half before starting another repetition. This should keep you from depending on the momentum of your arms to swing the dumbbells back up.

If done correctly, this really should minimize cheating, thereby giving yourself a much better workout.

3. Dumbbell Hammer Curl 

Sets 3 Reps 10-12 Rest 90

You take a dumbbell in each hand and take your position, either standing or sitting. If you sit on a chair, make sure to elevate your feet on a short stool to ease tension off the lower back.

Place your elbows firmly by your sides and let the dumbbells hang down from fully stretched hands. If you stand, bend your knees a bit or place on foot behind you to increase stability.

With one fluid motion, raise both dumbbells as far as they can go. Make sure to not allow your elbows to move forward from your sides or to shift as they breaks the isolation of the biceps. Exhale as you bring the dumbbells upward.

At the top position, squeeze both biceps tight as possible, hold for a second, and then lower your arms back to the starting position. Inhale on the way down in preparation for the next rep.

If you want to make the exercise harder, you can do the negative exercise which means bringing the dumbbells down very slowly. This will increase the difficulty of the exercise tremendously and may lead to muscle soreness. However, it is also very effective.


Hammer curls help you train the biceps in a slightly different angle and also target the outer forearms. They are also useful at the end of a set of dumbbell curls as they are easier and allow you to do a few more sets after you've tired your arms with the regular curls.