At Home Bicep Workouts with Dumbbells 1

At Home Bicep Workouts with Dumbbells

If you’re training at home, either through choice or necessity, space tends to be at a premium. That’s one of the main reasons dumbbells are so popular with those workout out at home – they don’t take up a lot of room and you can do a ton of different exercises with them, so they’re the ideal solution.

They’re also a great bit of equipment for training your arms, as you can perform a range of different movements and there’s less strain placed on the wrist when compared to a barbell. We’ve already covered training the triceps with dumbbells, so here we’ll lay out great bicep workouts with dumbbells to help add some balance.

The Workout

If you have a particular day for training arms then you can incorporate this as part of your workout. If not, I like to include some bicep work on the day’s I’m training back.

Move the weight slowly and really focus on your form, squeezing at the top of each rep. Feeling the movement fully is more important than moving bigger weight initially, but look to add more weight if the sets get easier.

  • Biceps Curls 2 x 12
  • Hammer Curls 2 x 12
  • Concentration Curls 2 x 12
  • Reverse Bicep Curls 2 x 12

Biceps Curls

Biceps Curl with Dumbbell 1 Biceps Curl with Dumbbell 2

  1. Stand with your feet shoulder width apart, your back straight and your core tight
  2. Hold a dumbbell in each hand with your palms facing upwards
  3. Lower your arms down by your sides, fully extended
  4. Keeping the elbows locked and your upper arms straight, curl the weight up towards your shoulder until your forearm touches your bicep
  5. Lower the weight slowly back down to the starting position

Hammer Curls

Bicep Hammer Curl with Dumbbell 1 Bicep Hammer Curl with Dumbbell 2

  1. Set up with your feet shoulder width apart, a slight bend in the knees and a tight core
  2. Hold a dumbbell in each hand with your palms facing each other
  3. Extend the arms fully at the side of your body
  4. Keeping your elbows locked and your upper arms beside your body, curl the weight towards your shoulders
  5. Lower the weight in a controlled manner to the starting position

Concentration Curls

Concentration Curls with Dumbbell 1 Concentration Curls with Dumbbell 2

  1. Set up on a flat bench with your legs spread apart and your feet flat on the floor
  2. Hold a dumbbell in each hand with your palms facing upwards
  3. Press your elbow against your inner thigh and curl the dumbbell up towards your chest
  4. Return the weight the starting position in a controlled manner
  5. Repeat for the desired number of reps before switching arms

Reverse Biceps Curl with Dumbells 1 Reverse Biceps Curl with Dumbells 2

 

  1. Set up with your feet around shoulder width apart, your core tight and a slight bend in the knees
  2. Hold a dumbbell in each hand with palms facing downwards
  3. Keeping your upper arms next to your body and your elbows steady, curl the weight up towards your shoulders
  4. Pause briefly at the top of the movement before lowering the weight to the starting position

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