July 7

5 Best Bicep Exercises (20-Min Bicep Workout Video)

By fitness

July 7, 2022




The BEST bicep workout routines you are able to do at dwelling to construct larger and stronger biceps! Standing dumbbell curls, hammer curls, crossbody focus curls — the 5 greatest bicep workout routines with dumbbells in a 20-minute biceps exercise at dwelling. An entire bicep burnout to construct sturdy, outlined biceps.

Want to construct larger biceps at dwelling?

Add these 5 bicep workout routines to your at dwelling arm exercises.

Or dedicate one coaching day per week to simply the bicep muscle group with this 20-minute biceps exercise at dwelling.

An environment friendly dumbbell bicep exercise to BUILD STRONG, outlined arms and biceps!

Cross body concentration curl with dumbbells | dumbbell bicep workout at home

Bicep Build and Bicep Workouts FAQs

How Do You Build Bicep Muscles At Home With Dumbbells?

I consider within the progressive overload precept to construct muscle. Progressive overload is whenever you regularly enhance the: weight (elevate heavier), frequency (days per week), and variety of repetitions (word it's also possible to enhance weights and reduce variety of repetitions). These modifications in your energy coaching routine problem your muscle mass in numerous methods to construct energy.

What Are The Best Bicep Exercises?

The greatest bicep workout routines hit each heads of the bicep (there’s a brief head AND a protracted head) from all angles. In my opinion, the simplest bicep workout routines are: focus curls, hammer curls and supine grip curls.

Which Is Better: Hammer Curls Or Supinated Curls?

Hammer curls work extra arm muscle mass than normal bicep curls. Thus, hammer curls have been identified to construct bicep muscle mass quicker. That stated, there are a number of bicep curl variations: hammer curl, reverse curl, Zottman curls. Each variation requires a slight grip change to work a barely totally different head of the bicep muscle. The greatest strategy to prepare biceps is to incorporate quite a lot of these curl variations into your total coaching routine.

The 5 greatest bicep workout routines to construct muscle at dwelling with a set of dumbbells — no fancy gymnasium gear required!

Workout Equipment:

Medium set of dumbbells. I recommend wherever from 8-25 lbs. I used 15-20 lb dumbbells for this bicep exercise.

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Workout Instructions:

Follow together with the guided Bicep Workout video on YouTube, led by licensed private coach, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 5 Bicep Exercises
  • Timed Intervals (40 seconds work, 20 seconds relaxation)
  • Repeat All 5 Bicep Exercises for Women x3 Sets

5 Beginner Exercises to Strengthen and Tone Your Arms for Summer!

Workout Outline

  1. Standing Dumbbell Curl
  2. Alternating Hammer Curl and Double Hammer Curl
  3. Alternating Crossbody Concentration Curl
  4. Alternating ½ Curls
  5. Isometric Bicep Hold Burnout and Pulse

5 Best Bicep Exercises

Standing Dumbbell Curl

Targets: The lengthy (outer) head of the biceps, and the quick (internal) head of the biceps.

One of one of the best bicep workout routines to make the bicep muscle mass pop.

how to do standard bicep curls with dumbbells (supine grip curl)

How To Do A Standard Bicep Curl With Dumbbells

  1. Start with toes underneath hips, core engaged. Hold a dumbbell in every hand at your sides, palms going through outward (underhand grip or supine curl).
  2. Keeping your elbows locked by your sides, and shoulders out on your ears with shoulder blades pulled down, squeeze your bicep muscle to twist the weights as much as shoulder-height as you exhale.
  3. With management, slowly decrease the dumbbells right down to your sides. Return to the beginning place and repeat.

Alternating Hammer Curl And Double Hammer Curl

Targets: The lengthy head of the bicep in addition to the brachialis (one other muscle within the higher arm situated on the elbow joint) and the brachioradialis (a forearm muscle mass).

This workout routines works a number of arm muscle mass directly.

how to do alternating hammer curls with dumbbells

How To Do Hammer Curls

  1. Start with toes hip-width aside, core engaged. Hold a dumbbell in every hand at your sides, palms going through in in direction of one another (hammer curl).
  2. Keeping your elbows locked by your sides, alternate single hammer curls on either side, squeezing your bicep muscle to twist the weights as much as shoulder-height as you exhale.
  3. Perform a single arm hammer curl on the best arm, then the left arm. Then carry out a double arm hammer curl, curling each weights in direction of your shoulders.

Crossbody Concentration Curls

Targets: The biceps brachii, because the title implies this transfer concentrates on the biceps muscle mass.

An awesome isolation train to construct the bicep muscle.

how to do crossbody concentration curls for bigger biceps

How To Do Crossbody Concentration Curls

  1. Start with toes underneath hips, core engaged. Hold a dumbbell in every hand at your sides, palms going through in in direction of your physique (knuckles out).
  2. Starting along with your proper arm, curl the dumbbell throughout your chest in direction of your left shoulder in an arch formation, maintaining it near your physique. Think of drawing a half circle with the dumbbell.
  3. Repeat this identical crossbody curl movement on the left arm.

Note, these focus curls are completed standing, however you might at all times carry out true focus curls from a seated place with the higher arm pressed in opposition to the leg (internal thighs) to raised isolate the bicep muscle or utilizing a preacher bench. This bicep train was discovered to be one of the best bicep train to extend bicep muscle mass; outperforming cable curls, barbell curls, chin-ups, preacher curls, incline dumbbell curl and extra (American Council on Exercise).

Modification for Seated Concentration Curls:

  1. Sit on a chair or bench, take a large stance along with your legs, and maintain a dumbbell in your proper hand, palm going through in direction of your reverse knee.
  2. Press your proper elbow into your proper thigh, then curl the dumbbell up in direction of your proper shoulder. Focus on maintaining your higher arm and shoulder in place.
  3. Complete desired variety of reps on the best arm, then repeat on the left arm.

Alternating ½ Curls

Targets: Increased time underneath pressure strengthens the biceps muscle and enhance biceps hypertrophy (muscle development).

how to do half bicep curls with weights

How To Do Alternating Half Bicep Curls

  1. Start with toes underneath hips, core engaged. Hold a dumbbell in every hand at your sides, palms going through outward (underhand grip or supine curl).
  2. Keeping your elbows locked by your sides, carry out a half bicep curl. Pause on the prime to carry each arms at a 90-degree angle.
  3. Then, alternate by reducing the best arm by way of your full vary of movement. Then return to the half curl isometric maintain as you decrease the left arm full-range earlier than returning to a half curl isometric maintain.
  4. Squeeze or flex your bicep muscle to twist the burden again to 90 levels with every rep.

Note, with isometric holds the shoulders are likely to creep up into the ears. It’s vital to maintain the shoulder blades pulled down. 

Isometric Bicep Hold And Pulse

Targets: The biceps in a contracted place.

Keeping fixed pressure on the biceps throughout this isometric maintain is supposed to burnout or fatigue the bicep muscle mass to the purpose of failure (and that’s how true muscle development occurs).

bicep workout with dumbbells isometric bicep hold burnout

How To Do An Isometric Bicep Hold And Pulse

  1. Start with toes underneath hips, core engaged. Hold a dumbbell in every hand at your sides, palms going through outward (underhand grip or supine curl).
  2. Keeping your elbows locked by your sides, carry out a half bicep curl; holding each arms at a 90-degree angle.
  3. Continue to carry dumbbells at 90 levels whereas squeezing your bicep muscle mass to pulse the dumbbells up one inch and down one inch.

Note, with isometric holds the shoulders are likely to creep up into the ears. It’s vital to maintain the shoulder blades pulled down. 

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