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What is the Best Bicep Workout with Dumbbells?

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By bulksupplementsdirect

Everyone wants a good pair of biceps! You don’t go to the gym and put your body through that pain only to have a skinny set of arms, right?

 

But with so many exercises and so many so-call “gurus” pushing complex training programmes, how can you cut to the chase and follow a plan that’s easy to follow and gives results? Read on; that’s how

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What Does the Bicep Do?

Before we get into the actual training plan, it’s important to understand what the bicep muscle does. At a very basic level, the bicep muscle allows your arm to extend in at the elbow and thus contracts as it pulls the arm.

 

Without the bicep muscle, the arm would not be able to extend, and therefore, the fingers would not be able to touch the shoulders.

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How Many Times per Week Should the Bicep be Trained?

The biceps has two heads and are relatively small muscles in the arm. They get used for any pushing or pulling movements from the upper body and so are always called upon in varying degrees. Therefore, direct bicep workouts should be limited to twice a week and no more than ten total sets of exercises.

What are the Best Exercises for Biceps?

Keep it simple, keep it consistent, keep it progressing and keep it hard! If you stick to these four principles, your biceps will take on a new path to ultimate growth!

 

Now let’s get into the actual exercises.

 

A recent study that was performed using seven of the most popular bicep exercises found that the best overall bicep exercise was the seated concentration curl. However, there were others in the study that included

 

  • Cable curl

 

  • Barbell curl

 

  • Concentration curl

 

  • Chin-up

 

  • EZ Curl (with both wide and narrow grip)

 

  • Incline curl

 

  • Preacher curl

 

The study revealed that the most effective bicep training should include the following (in order of muscle fibre recruitment)

 

  • Concentration curl

 

  • Cable curl

 

  • Chin-up

 

  • Barbell curl

 

  • EZ Curl (with both wide and narrow grip)

 

  • Incline Curl

 

  • Preacher curl

 

The concentration curl employed 95% of muscle fibres in the biceps, and this was likely because the movement forces the muscle to perform all of the work. 

The Ultimate Bicep Training Workout

#1 Seated Concentration Curls

> Sit on a flat bench with the appropriate dumbell and have it placed on the floor between your legs..

 

> Pick the dumbell up with an underhand grip.

 

> Place your upper arm against your inner thigh for support, and then begin to curl the dumbell slightly across your body

 

> Perform a peak contraction hold at the top of the movement, flex your bicep hard for 2 to 3 seconds, and lower the dumbell fully.

 

> Repeat for a total of 10 reps and perform a total of 3 sets.

 

Tip: When you get to 10 reps with a given weight, then move to the next dumbells up.

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#2 Standing Barbell Curls

> Stand straight with a barbell either on the floor or against a rack.

 

> Pick the barbell up with an underhand grip using both of the hands.

 

> Keep your chest back and your elbows tucked into your sides

 

> Curl the bar through a full range of motion till the bar is in line with your nose, and then perform a peak contraction flex for 2 to 3 seconds

 

> Lower the bar down fully and then repeat for the desired number of reps

 

> Repeat for a total of 10 reps and perform a total of 3 sets.

 

Tip: When you get to 10 reps with a given weight, then move to the next dumbells up.

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#3 Chin Ups

> Using a secured bar, aim to grab it with an underhand grip that is slightly less than shoulder-width apart

 

>Ensure that your shoulders are back and down and force the biceps muscles to perform all the work

 

> Once you grab the bar, pull your weight up using your arms and until your chin is above the bar. Hold at the top for 2 to 3 seconds, and then lower yourself down till your arms are straight.

 

> Repeat the movement for the desired number of reps

 

> Repeat for a total of 10 reps and perform a total of 3 sets.

 

Tip: When you get to 10 reps with a given weight, then move to the next dumbells up.

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Bottom Line

Bicep training must be simple, consistent and progressive. As long as your are increasing the “work” that the muscles do in the workout (and recording it for progress checks) then you can be sure that they will grow!

 

But always keep tabs on progress and either push for more weight or more reps to ensure that the muscle is being given the opportunity to adapt and grow!

 

Next stop……..your DIET!

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