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15 Best Dumbbell Biceps Exercises (GET BIG ARMS)

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m going to show you dumbbell exercises for biceps that will target the long head, short head, brachialis and brachioradialis muscles. While it is impossible to isolate any one of the biceps heads from the other, it is possible to influence the activation of each head by selecting bicep exercises that do a better job at this. It starts with the biceps long head. With an attachment in the shoulder joint above the glenoid, this biceps muscle head gets its name because of the longer travel of the tendon. Anatomically, this is the area of the bicep that sits more to the outside of the arm. If you were to flex your arm and make a muscle, this would be the part that can be seen from behind as if in a back double biceps pose. It is the long head that is also most responsible for the peak. If you find that you don-t have enough height on your arms and are looking for ways to get bigger biceps peaks then this is the area you-d want to focus on. The best dumbbell bicep exercises for getting the job done here are as follows: Long Head 1. Drag Curls 2. Incline DB Curls 3. Row Curls 4. Waiter-s Curls The key to each of these movements is that they all do one of two things. First, they keep the elbow back behind the body into extension. This places a greater stretch on the long head and therefore allows it to be selectively more highly recruited and helps to increase activation of the area. The other element is that it places the outside of the arm in a more visible position if you were looking into a mirror when you did the biceps exercise. When it comes to biceps workouts, the thing you want to remember is that what you see is what you are training. If you see more of the outside of the arm because your arm is turned inward, then you are going to be working more of the long head of the biceps. Vice versa, if your arm is turned out and you see more of the inner portion of your biceps then you are training the short head. Speaking of the short head of the bicep muscle, here are the exercises that are most effective at hitting this area: Short Head 5. Offset DB Curl 6. Spider Curls 7. Preacher Curls 8. Seated DB Curl Plus 9. No Money Curls All of these have the common trait of placing the arm in a position further out in front of the body. They also all do a great job of allowing for a complete biceps contraction by resisting elbow flexion, forearm supination and shoulder flexion. My favorite of these dumbbell biceps exercises is the no money curl. You can clearly see the biceps peaks and strong contraction at the top of every rep and it also helps to improve posture. Not falling into either of these categories, but rather having a miscellaneous group of their own, there are three biceps exercises that manipulate momentum to help you get bigger arms fast. Misc 10. DB Chin / Eccentric Chin 11. DB Cheat Curl (Eccentric Focus) 12. DB Strict Curl And finally, back to the muscle groupings to make sure you leave no area of your arms untrained, we have the brachialis exercises. Brachialis 13. Cross Body Hammer Curls 14. Robot Curls These help to build wider biceps by developing the muscle underneath the biceps and providing more girth to the upper arm. Remember to minimize the contribution of the biceps when trying to build a bigger brachialis and you will start filling those shirt sleeves before you know it. Finally, the forearm muscle that also gets looked at and must be trained for bigger arms is the brachioradialis. This is the best exercise for hitting this muscle. Brachioradialis 15. Offset Supination Curls The key to get bigger biceps is not to feel as if you have to do all of these dumbbell biceps exercises but to select the ones that are most appropriate to the areas that you are seeing your most struggles right now. Select a couple for the short head, long head and from the other two groups and you will see bigger biceps and arms in no time. If you-re looking for a step by step workout to build more than just biceps, and want to develop a ripped athletic body in the process be sure to head to athleanx. com via the link below and
Date: 2022-04-22

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Comments and reviews: 10

Jarrod
Hello. PHENOMENAL VIDEOS! I just started watching your videos and they have been a GREAT resource, but I have a few questions and I would greatly appreciate your response since I want to get the most out of your program(s) and do everything correctly for maximum hypertrophy and definition. Currently, for all of the videos I have watched and for each muscle group (biceps, deltoids, etc), I am performing 10 reps per set with 1 minute rest between sets, and 3 sets per exercise. I increase the weight after every set until I cannot do 10 reps. If I cannot do 10 reps for that set, I set that weight as my -maximum weight limit- for that exercise. The next time I go to the gym for that muscle group (ie biceps, delts, etc, I start my set with a little less weight than my previous weight limit (with the goal being that I can surpass my previous -maximum weight limit- from the previous visit to the gym for that muscle group. Is this the approach you recommend (the rest period between sets or go right into the next set, increasing the weights between sets, number of reps, number of sets? etc) If not, what would you change? Also, for each muscle discussed (ie. for the biceps long head, short head, etc, do you recommend doing every exercise you suggest or just stick to 1 or 2? THANK YOU, IN ADVANCE, FOR YOUR HELP! KEEP MAKING YOUR VIDEOS! THEY ARE OUTSTANDING!
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Robert
Since this video is a year old I more than likely won't get a response but just in case. I'm trying to find not only workout plan (which I have by watching your videos) but do you have any diet plans like a weekly planner? One that would help shed weight (fat) and build muscle. if you happen to see this comment can you let me know? Plus I really like your combination of science you give with your workouts. You keep my attention the whole video. usually I'm like (yawn. next. lol
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Damien
As a former lifter of weight I decided to click on this video to see what fairytales this guy had for sell. To my surprise, let me tell you that this man's knowledge is on par with any professional lifter of weight. There's a solid selection of exercises you can incorporate especially if you've hit a plateau. My only suggestion would be to wait until you've hit a plateau and select one maybe two at the most for maximum results.
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sport
I want to start exercising. But when i do dumbell exercises even with very low weights my left arm does a clic and and uncomfortable feeling in the joint of the bicep, were the forearm begins, but it only happens to the left arm, but not the right arm. I don't want to just push through it cause I don't want to get injured. What could that be and how do it fix it?
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ATHLEAN-X-
-NEW -FAST ACTION- Q&A- - Got a question about training or injuries that I didn-t cover in the video? Leave yours (AS A SEPARATE COMMENT) below and I-ll pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
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Jamie
Hi Jeff, just want to say stallone was right your videos are amazing, ive been lifting for 6 Months eating a high protein diet without supplements, would taking a protein supplement, would this help more with muscle growth, love your videos and ive learned alot from them, thanks for sharing your knowledge
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Elvis
I have done 14/15 exercises (don't have chin up bar) here 1x per week for two weeks now. I like how sore my biceps get for the next couple days because I feel like I am doing something to finally improve my biceps which are only 13. 5- Is it okay to continue doing that many sets or am I over doing it?
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Shlok_
hi sir i am a big fan, great videos they helped me a lot throughout my workout, my question is when i do dumbbell waiter's curls my lower back hurts when i try to do them while keeping my back straight, what could i do or change in my form so that doesn't happen anymore?
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Vicarious
Started doing some of these and seeing results pretty fast! I got loose skin on my biceps from when i had my skin issues but i feel it there and can lift way more. Even if no one sees em through my loose skin im still proud, thankyou for making these vids my guy.
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Parthena
I would love to have bigger arms and bigger biceps I-ve been working on them and I haven-t been able to have them sustain to have that visible aspect of it can you help me out I have a recent skinny arms and I can-t get him to back up I want to get jacked
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