Complete Dumbbell Bicep Workout

Complete Dumbbell Bicep Workout

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Use a variety of dumbbell exercises for a complete bicep workout.

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A complete dumbbell bicep workout includes a number of exercises that build both strength and muscular tone. The bicep is actually made up of two muscle fibers, the outer and inner head. Working the outer bicep will add length and overall size while the inner head gives you that signature raised curve of the upper arm.

Standard Curl

The standard dumbbell curl is a beginner level exercise aimed at isolating the bicep muscle group. You can alternate arms or work both biceps simultaneously. Start with a dumbbell in each hand, palms facing the outer thigh. Keep your hand in this neutral position and lift the dumbbell up to the shoulder. At the height of the lift, swivel your wrists 90-degrees and hold the tension for a moment. Now your palms should be facing toward you. This slight turn of the wrist gives the bicep its distinctive rounded top. Slowly lower the dumbbells back to starting position and perform seven to 10 repetitions.

Hammer Curl

The dumbbell hammer curl is a beginner level free weight exercise. It primarily targets the outer band of muscles along the forearm, the Brachioradialis. However, this is also an ideal exercise to include in a complete bicep workout because it also works out both heads of the bicep. Start by holding the dumbbell to your side with palms facing your thigh. This is called the neutral position. Slowly raise each dumbbell up to the shoulder, bending at the elbow. Hold the tension for a moment and then lower the dumbbell back to starting position. Repeat this exercise for seven to 10 repetitions. You can alternate arms or work them both simultaneously.

Concentration Curl

The dumbbell concentration curl is an isolation exercise that adds length to the bicep by targeting the outer bicep muscle fiber, sometimes called the long head. First, sit down comfortably on a bench with your feet shoulder-width apart. Place a single dumbbell down on the floor between your feet. Grasp the dumbbell with your palm facing away from the body. Lean your elbow against your inner thigh and place your other palm down on the opposite thigh for stability. Then, slowly curl the dumbbell up to your shoulder. Repeat this exercise seven to 10 times and alternate arms. Try to keep your body stationary throughout the exercise and only use the bicep to raise the weight.

Preacher Curl

The preacher curl is a bicep isolation exercise that can be done with dumbbells. Some gyms have their own preacher curl bench that is designed specifically for this exercise, but a standard workout bench will also suffice. Take a seat on the bench facing the curl pad with a dumbbell in each hand. Place the backs of your elbow on the curl pad. Your arm position should resemble a praying posture, with the dumbbells held up near your face. Lower your arms slowly until they are fully extended. Then, curl the dumbbell back up to the starting position. Be sure to use light weights and perform seven to 10 repetitions of this exercise.

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