The bicep is the first body component most people target when they first start working out in the gym. This is because of what we see on television. The majority of the time, we see people working on their biceps when we see them exercising. When I first began working out, I would focus just on my biceps, ignoring the rest of my body. This just shows show individuals, especially newbies love to work on their arms. In this article, I will discuss the most common bicep workouts with dumbbells, as well as some novel ones.
Bicep curls are a common exercise that almost everyone is familiar with. This is the most typical way to develop your biceps with dumbbells. Bicep curls are one of my favorite exercises since they work the entire bicep. You get bicep workouts with dumbbells that only target certain parts of your bicep. I always do bicep curls when working on my arms. This is an activity that I normally do at the start or end of my workout. Never in the middle.
It is ideal for a warm-up and a cool-down, which is why I never do it in between my bicep sessions. This exercise is commonly done with 15kg dumbbells (about 33 pounds). I would complete five sets of 15 reps and be good to go. Stick to a weight that is appropriate for your strength. If you do this workout twice a week, you will see a considerable difference in your biceps.
Bicep curls can be performed in a variety of ways. Bicep curls may go by different names, but they’re still bicep curls. 21’s, hammer curls, and concentration curls are some best bicep workouts with dumbbells that incorporate bicep curls. A long bar can also be used to perform bicep curls. It is all up to you.
I’m sure most of you haven’t heard of 21’s. This is one of the most efficient bicep workouts with dumbbells. This activity is perfect for anyone seeking to lose arm fats and tone their muscles. I absolutely love this exercise. It is, however, a challenging workout to carry out, so make sure you are mentally and physically prepared before attempting it.
This is how 21s are carried out. Perform 7 reps of conventional bicep curls first. After that, do 7 reps of bicep curls with your left arm while gripping the dumbbell with your right. After that, you will repeat the process but this time you grip the dumbbell with your left arm and execute the exercise with your right arm. And that’s all there is to it. It may appear to be a simple exercise, but believe me when I say that after four sets, you will feel the burn.
The name “21’s” comes from the fact that you complete 21 reps in total. 7 reps with your left arm, 7 reps with your right arm, and 7 reps with both arms. When it comes to 21’s, do not go overboard. Use 5-8kg (11-17 pounds) dumbbells to complete this exercise. To get the most out of this workout, perform it twice a week. Your arms will get more defined, and your veins will become more noticeable.
Curls of concentration really target the biceps. The most effective approach to complete this workout is to go slowly. When performing this workout, try going heavy. It gets increasingly difficult as it becomes heavier. With this exercise, try going until failure. In other words, do as many reps as you can. When your bicep has had enough, come to a complete stop.
One arm at a time should be used to do this workout. Make sure you are sitting down because it won’t be as effective if you are standing up. Curl your dumbbells while resting your elbow on your knee. To get the most out of this workout, go for four sets of 12 reps. Concentration curls are another of my favorite exercises because they are simple to perform. If you are feeling particularly strong that day, you can super-set this exercise with bicep chin-ups. You will really feel the blood rush to your biceps.
Hammer curls are used to strengthen the brachialis muscle. The brachialis is a muscle that runs along the outside of your bicep. Not many people realize that our biceps have different muscles that need to be worked. Bicep workouts with dumbbells target different regions of the bicep. Now that I think about it, the majority of your muscles are separated into sections that together make up the entire muscle. Different exercises target certain muscle groups.
In my opinion, hammer curls are the simplest bicep workout with dumbbells. It is essentially bicep curls, but with a twist. Instead of holding the dumbbells horizontally in your hands, you will hold them vertically and do bicep curls. The name hammer curls come from the fact that it works in another region of your bicep. You will see a difference in your brachialis if you do this in every bicep session.
Hammer curls can be performed in two different ways. Either near to your torso or a long way away from it. This exercise can also be done with two dumbbells at the same time or one dumbbell and one hand at a time. It all depends on your personal preferences, but they all get the job done. I prefer to do it one hand at a time, keeping the dumbbell close to my torso.
STAY CONSISTENT WITH YOUR WORKOUTS
And there you have it. These are some bicep workouts with dumbbells I do while I work out. Yes, some of them are standard workouts, but they get the job done when done properly. It is important to train on your biceps twice a week if you want them to expand properly. If you have any questions or queries, please post them in the comments below. I will get back to you as soon as I see your comment.