Building big biceps doesn’t require fancy equipment or exercise programming.
In fact, with just a set of dumbbells (ideally adjustable), you can create a set that is simple, challenging and effective biceps dumbbell workout That will add mass to your arms.
Whether you’re looking to grow your guns in the comfort of your own home or blast your dumbbells dumbbells at the gym, this article is for you.
In it, you will learn exactly How to get big biceps with dumbbells Using five scientific tips and Best dumbbell biceps workout routine You can do it to build bigger and stronger biceps.
5 tips for building bigger biceps
There are two reasons people fail to build bigger biceps: they don’t eat right and they don’t train properly.
The first problem is the legs – just eat enough Calories And the protein—But the second issue is more complicated.
While the biceps are a stubborn muscle group that requires a disproportionate amount of work to grow, your biceps will gain size and strength faster by following these five training tips.
1. Change the position of your upper arm.
If you want to build big, proportional biceps, choosing an exercise is key.
Search Offers Using a set of biceps exercises that put your upper arms in different positions relative to your torso ensures that every part of your muscle is fully stimulated.
Don’t do what most people do, then – just train your biceps, for example, with a dumbbell while standing or sitting, dumbbells at your sides. Do these exercises, but also do exercises that get your upper arms slightly in front of your torso (like incline dumbbell bent) and behind your torso (like preacher dumbbell bent).
2. Change the actors’ ranges.
To get the most out of biceps training, it’s best to include a mix of higher and lower repetition sets in your workouts. For example, you might do about a third of weekly biceps sets in 6 to 8 reps, a third in 8 to 10 reps, and a third in 10 to 15 repetitions. Domain.
This strategy allows you to unlock several muscle-building “paths” in the biceps. The heaviest weights maybe better To stimulate the type II muscle fibers that make up the majority of the biceps, while high-repetition sets allow you to build more Four size V With less stress on the joints.
3. Targeting the brachialis.
When most people talk about the biceps, they are talking about a muscle known as Biceps brachiiThe muscle in the anterior part of the humerus that consists of a long and short head.
If you want to build prominent arms, there is another muscle located under the biceps brachii that needs training called brachialis.
well-developed muscle; . .
- Provides separation between biceps and triceps
- Lifts the biceps brachii upwards, increasing its size, girth and “peak”
. . . Which means that it has a huge impact on the appearance of the upper arms.
Thus, if you want big biceps with well-defined “peaks”, you can biceps dumbbell workout Needs to include exercises confirm that Brachialis, like a hammer curl.
4. Focus on squeezing the biceps on each rep.
over there discord within experts On whether you can increase muscle activation – and thus growth – by simply focusing on the muscles you’re training, but research shows that when it comes to biceps in particular,Mind and muscle connection“It may have some advantages.
in one a study Conducted by scientists at Lyman College, participants were able to increase biceps activation during biceps curls when the researchers reminded them to “squeeze the muscle” during each repetition.
Furthermore, participants who used this stick experienced twice as much biceps growth over the course of the 8-week study compared to participants who used a cue like “weight gain.”
I love tips like this because there is no downside. If focusing on biceps when training them works as shown in the study I just mentioned, you get bigger biceps faster, and if it doesn’t, it helps you focus less on the work you’re doing versus something else, Which makes training more enjoyable.
5. Eccentric control.
Most people think that raising- or Concentric– Part of the biceps workout when your muscles contract is more important than lowering – or weird-part.
This is why many people slowly and deliberately contract their biceps as they lift the weight (or break the gut to reach the top) and then let them drop freely back to the starting position.
This is a mistake.
Search It shows that controlling the eccentric portion of bicep curls is a highly effective way to promote muscle growth. By cutting weight too quickly, you are shortening your gains.
As a general rule, you should take the same amount of time to lift the weight as you would to lower it to the starting position – about a second or two each is a good target.
The Best dumbbell biceps workout routine for mass
Unless you have a home gym and want to squeeze into a relatively short training session, dedicating an entire workout to just training your biceps isn’t a good use of time. Plus, if you’re experienced weightlifting, you’ll likely get better results by spreading your biceps training into two or three exercises throughout the week.
However, here is an effective biceps exercise that can be combined into a larger exercise (upper body or muscle tightening, for example) or done on its own within 30 to 45 minutes or so.
Groups: 3 | Number of repetitions: 6 to 8 | Rest: 2 to 3 minutes
Dumbbell curls are an essential component of any Dumbbell exercise for biceps For a simple reason: It’s one of the absolute best exercises for training biceps through a full range of motion. Many people also find that they are more comfortable than curling hair.
How: Stand straight with a dumbbell in each hand, palms facing each other and your arms hanging straight at your sides. Keeping your left arm at your side, bend your right arm and roll the dumbbells up until it is in front of your right shoulder. While lifting the dumbbells, rotate your wrist so that your palm is facing your shoulder at the top of the exercise. Lower the dumbbells to the starting position and repeat with your left arm.
Dumbbell preacher curl
Groups: 3 | Number of repetitions: 8 to 10 | Rest: 2 to 3 minutes
Preacher curls prevent you from “cheating” by swinging the weight into the highest position. While this makes the exercise more challenging, it also ensures that the biceps do most of the work.
How: Adjust the preacher’s curl position so that your armpit rests on the top of the pillow when you sit on the seat. Hold a dumbbell in each hand, place your elbows on the pillow, rotate your hands so that your palms are facing you, then spread your arms out in front of you. Raise the dumbbells to shoulder height, making sure to keep your elbows on the pillow, then lower them to return to the starting position.
Dumbbell bending exercise
Groups: 3 | Number of repetitions: 8 to 10 | Rest: 2 to 3 minutes
An incline weight exercise works your biceps when you’re behind your torso. Unlike other biceps exercises, this Places A great deal of tension is placed on the biceps during the full range of motion, which is important for developing balanced volume and strength.
How: Sit on an incline bench set at 45 degrees. Hold a dumbbell in each hand and let your arms hang straight with your palms facing each other. Without moving your left arm, bend your right arm and bend the dumbbell up until it is in front of your right shoulder. While lifting the dumbbells, rotate your wrist so that your palm is facing your shoulder at the top of the exercise. Lower the dumbbells to the starting position and repeat with your left arm.
Dumbbell Hammer Curl
Groups: 3 | Number of repetitions: 10 to 15 | Rest: 2 to 3 minutes
The hammer exercise emphasizes the brachialis muscle — a small muscle that can help push the biceps brachii — making the upper arms appear larger and improving the appearance of the “peak” biceps.
How: Stand straight with a dumbbell in each hand, palms facing each other and your arms hanging straight at your sides. Keeping your left arm at your side, bend your right arm and roll the dumbbells up until it is in front of your right shoulder. Keep your thumb pointing toward the ceiling during the entire exercise (do not rotate your wrist). Lower the dumbbells to the starting position and repeat with your left arm.
+ Scientific references
- Oliveira, L. F., Matta, T. T., Alves, D. S., Garcia, M. A. C., & Vieira, T. M. M. (2009). Effect of shoulder position on biceps brachii EMG in different dumbbell curls. Journal of Sports Science and Medicine, 8(1), 24-29. http://www.jssm.org
- Farthing, J.P., & Chilibeck, P.D. (2003). Effects of eccentric and moving training at different speeds on muscle hypertrophy. European Journal of Applied Physiology, 89(6), 578-586. https://doi.org/10.1007/s00421-003-0842-2
- Schoenfeld, B. J., Vigotsky, A., Contreras, B., Golden, S., Alto, A., Larson, R., Winkelman, N., Paoli, A. (2018). Differential effects of intentional focus strategies during long-term resistance training. European Journal of Sports Science, 18(5), 705-712. https://doi.org/10.1080/17461391.2018.1447020
- Fujita, RA, Silva, NRS, Bedo, BLS, Santiago, PRP, Gentil, PRV, & Gomes, MM (2020). Mind-muscle association: The limited effect of verbal instructions on muscle activity in a seated row exercise. Perceptual and Motor Skills, 127(5), 925-938. https://doi.org/10.1177/0031512520926369
- Pauli, A., Mancin, L, Sonsella, M, Grigoletto, D, Bacelli, FQ, Zambaro, B, Schoenefeld, BJ, and Marcolin, J (2019). Mind-muscle connection: Effects of verbal instruction on muscle activity during a bench press. European Journal of Translational Neuroscience, 29(2), 106-111. https://doi.org/10.4081/ejtm.2019.8250
- Naito, A, Yajima, M, Fukamachi, H, Ushikoshi, K, Sun, YJ, & Shimizu, Y (1995). Electromyography (EMG) study of the elbow flexors during supination and contraction of the forearm. Tohoku Journal of Experimental Medicine, 175(4), 285-288. https://doi.org/10.1620/tjem.175.285
- Srinivasan, RC; Longren, MB; Langenderfer, JE; Hughes, RI (2007). Fiber type composition and maximum shortening speed of muscles that cross the human shoulder. Clinical Anatomy, 20(2), 144-149. https://doi.org/10.1002/ca.20349
- Barakat, C., Barroso, R, Alvarez, M, Rauch, J, Miller, N, Bou Suleiman, A, and de Souza, E.O. (2019). Effects of varying the angle of the glenohumeral joint on acute volumetric load, muscle activation, swelling, and echo intensity on biceps brachii in resistance-trained individuals. Sports, 7(9), 204. https://doi.org/10.3390/sports7090204
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