Almost everyone would want to have big biceps and many are fascinated since their childhood. So having good biceps is more like a goal which will make you more manlier and macho.
Building big biceps is more challenging because the muscles that are present are initially small, unless your workout includes curls you have better chance of getting huge biceps. It’s also important to note that your biceps can’t get big unless you train them every other day.
So to be on safe the side you must develop consistency while training your biceps in your workout schedule. Below listed exercises will only be using dumbbells so you do them at your home also.
5 Best Exercises For Biceps Using Dumbbells
1. Dumbbell Bicep Curl
It’s one of the basic exercise that you can do with dumbbells, where you will your working on biceps and even forearms. Pick a dumbbell that is heavy enough and stand holding the dumbbells in your hand.Palms should be facing to torso and arms should be along both the side of body. Start by lifting the weight up with both the hands, only move your lower arm.As you go up, contract your biceps and wait a second in that position. Then slowly bring the dumbbells down back to the sides. Do about 20 reps initially in about 3 sets.
2. Dumbbell Hammer Curl
Dumbbell hammer curl is a slight variation of normal curl. It works on biceps and even on forearms because of modified movement. Stand up with dumbbell in each hand at arms length and your elbows must be close to your torso.With your palms facing your torso initially, this would be your starting position. With your upper arm being stationery, start to lift the dumbbell up with your right hand.Curl the weight so that your biceps are thoroughly squeezed and lift it till your shoulder’s level. And come down slowly and move your left arm up by repeating the same movement. Do about 20 reps in 3 sets.
3. Incline Dumbbell Curl
It’s also known as incline bicep curl, in this exercise you will working on your biceps and forearms as-well. You will nee an incline bench for this workout, sit on incline bench holding a dumbbell in each hand.Keep your back straight and place the weight at arms length.
Begin to lift the weight up without moving your upper arm. As you curl the weight up, contract your biceps.Continue to lift the weight up till it reaches your shoulder’s level. Then slowly bring the weight back down and alternate with other arm by doing the same movement. Do about 20 reps in 3 sets.
4. Concentration Curl
Concentration curl is very effective and good exercise for biceps. Sit on a flat bench and pick up a dumbbell, make sure it’s heavy one. Place it in-between your legs, knees should be bent with your feet on the floor.
Now place the back of the right upper arm on the right inner thigh, while holding the weight in your hand.Begin to move the dumbbell up, with your right hand till it reaches to shoulder’s level and come down slowly while contracting your biceps. Repeat the same movement with other hand for about 20 reps in 3 sets.
5. Cross Body Hammer Curl
It’s very much similar to hammer curl with a little change in movement. Stand up with the dumbbell with your palms facing your torso. Now start to move the weight without curling, toward your left shoulder.Hold a sec at that position and come down slowly. Now do the same with other arm, repeat for about 20 reps in 3 sets again. To make it even more challenging use heavy weights.