Best Dumbbell Exercises For Biceps

The best dumbbell exercises for biceps are listed below. Dumbbell training for the bi’s is one of the best arm developing workouts there is. You not only can build bicep mass, but also develop definition and peak in the biceps through the use of dumbbells. You also will work both your arms equally, as opposed to just using a straight curl bar, where often times one arm is doing a little more work than the other, hence their development becomes out of balance.

Standing Dumbbell Curls.

These are powerful movements and will develop overall mass in the biceps. These will be your “heavy” bicep exercise, where you focus on lifting heavy without sacrificing form. Because your standing you can curl heavy weight up and still maintain good form. But, standing dumbbell curls also allows for you to safely “cheat” on your last few reps. Arnold use to use “cheat curls” to pound out his last few reps that really put size on his bi’s.

Seated Incline Curl.

These are excellent bicep developers.

They isolate your bi’s at an angle and really force the peak or low bicep to get worked good. You sit on an incline bench, and alternate curls. You will use a much lighter weight than you did with standing curls, and the motion tends to be a bit slower, more concentrated. You can also perform effective negatives on this exercise, slowly lowering the weight on your way down for the last few reps. Some trainees, for their last reps, will cheat the dumbbell all the way up, then very slowly lower it down for muscle building negative reps.

For more free online exercise videos, visit befitandstrong.com. When done properly, the dumbbell curl is one of the best bicep exercises for focusing on the bicep muscles. Unfortunately, the bicep curl is also one exercise that is often done incorrectly. This video will show how to perform the curl with perfect form as well as how to avoid making the most common mistakes.

Dumbbell Exercises for Biceps

The ideal routine for biceps wont only add strength to your arms but will give them that perfect look as well. The exercises discussed as followed are done either at home or gym, whichever preferred, all using some dumbbells.

The Important Warm Up

To avoid damaging your muscles, ligaments or tendons, always perform warm-up exercises beforehand. You’ll want to stretch your arms out and run on the treadmill for approximately ten minutes to warm up. Then, when you’ve finished, perform the actual exercises smoothly, without awkward jerky motions. To begin, you’ll want to use light weights and then slowly progress to heavier ones as you get stronger. Begin with light weights while performing more repetitions. Doing this makes maintaining the correct posture and avoiding injuries while maximizing results possible.

The Dumbbell Curls While Seated at

Sit on top of an inclined bench with proper support on your back.

Then, extend your arms out while turning them outward with a dumbbell in each hand. You need to raise the dumbbells up to the shoulders with ease, and only slowly bring them back to the beginning position. You must use slow and strong movements to perform these exercises. Keep on doing the exercise until you aren’t able to do it anymore because your muscles fail. When this happens, put down your dumbbells and stretch out the biceps while resting for approximately a minute. Another two sets should be performed, and again, until your muscles fail.

The Preacher’s Bench

Place your chest on the bench at the right position. Then, lift as much weight as you possibly can so that you challenge your arms. However, make sure you are performing the exercise properly.

As you lift the weights, you want to make sure that your elbows are close to each other and they’re perfectly straight. What the bench helps with is properly positioning your lower body, which helps you lift heavier weights than you normally would be able to lift. Descend the dumbbells as low as you can in order to gain optimal benefit from the exercise. Do the exercise until you cant take any more. Rest for a short period of time and repeat the exercise.

The Basic Curl

Lift dumbbells vigilantly with the knees slightly bent and place the feet apart at shoulder width. Squeeze as tightly as possible as you get to the top of the movement while remembering to keep your arms next to you. Also keep in mind that when you lower and raise the dumbbells, use a steady motion. Keep in mind that a slow and smooth approach to performing these exercises is much, much better than doing jerky motions. Other than that, do your curls until your muscles cannot continue. Rest for a short period of time when you’re done the exercise. Then, repeat and finish these exercises by stretching.

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Best Biceps Femoris Exercises

Are you looking to increase athletic performance?  The biceps femoris is one of the most important muscles involved in multiple athletic movements including sprinting and leaping.  Because of this, targeting the biceps femoris during your exercise program is one of the best ways to increase your overall athletic abilities.

1. Deadlift: The deadlift is one of my favorite exercises for building mass in the biceps femoris muscle.  While the normal deadlift is a great exercise in its own right, you can modify it to better isolate the biceps femoris by using the straight or stiff-legged variation.  These will deactivate the quads and make sure the hamstrings are hit exceptionally hard.  When doing deadlifts make sure there is little to no lower back rounding, unless you want to walk around with a bad back.

2. Squat: The back squat is another good exercise for adding mass and strength to your biceps femoris.  Depending on where you place the bar, the exercise can place a significant amount of stress on the any of the muscles in the posterior chain, in addition to the quadriceps.  I recommend working with a low bar position to really promote breaking at the hips and hitting the biceps femoris hard.

Make sure that you start off with a weight that you’re comfortable with.  Many people move up in weight too quickly and end up having bad form due to muscular imbalances.  A common form misshap associated with the squat is the hula movement.  This should be avoided as it can place undue stress on the knee ligaments.

3.

Goodmorning: The goodmorning is a great exercise for increasing the strength of your biceps femoris.  It isolates the muscle better than the deadlift and squat and is great for increasing your numbers in both of those lifts.  The major downside of the goodmorning is that it’s a moderately technical and difficult lift, in that small mistakes can lead to dire consequences.  I recommend developing a strong posterior chain before doing this exercise.

4. Leg Curls: This is the only isolation exercise on this list.  Leg curls are a solid exercise, although they don’t come highly recommended.  If you do them, make sure that you do adequate work on your quadriceps as well because a muscular imbalance between the two can cause shearing forces on the knees.  Some people complain about knee pain when doing the leg curl.  If this is the case, then I suggest switching to glute-ham raises.  The problem with machines is that they often don’t accommodate the variety of bodytypes that people have.  One person might be fine with a machine, but the another might not.

More Biceps Exercises Articles

Biceps Exercises Tips

Article by James Ross

As a beginner, it’s often difficult to get into weight training and working out. Most beginners (including me when I was a beginner) don’t want to approach the big guys and ask them questions about workouts and what they’re doing. In today’s article we’re going to look at the top 10 bicep workout and bicep exercise mistakes. The aim of this article is to help people who are new to bicep workout and bicep trainingtechniques.The standing bicep curl engages the most amount of muscle in the bicep region. Not only does it directly work the bicep muscle, it also works the stabilizer muscles of the arms, the forearms and the shoulders to some extent The standing bicep curl is effective for building muscle mass because it addresses two important requirements for building muscle mass.Another principle is working with the right intensity. Performing a bicep exercise with intensity is another way to force growth into your biceps. The more intense the bicep exercise the more bicep fibers are stimulated and the more fibers stimulated the bigger the your biceps will grow.

Here is how you perform the standing bicep curl. When you perform the standing barbell curl – be sure to cheat. What I am trying to say is use a bit of momentum to help you curl the weight past the sticking point. I don’t mean jerk your body up and down. Just use a bit of momentum when you can no longer use strict form to help you propel the weights past the weak point of the bicep muscle. Note that since you will be going heavy with this move sticking with strict form is going to be next to impossible towards the end of the movement.Controlling the resistance or weight on the downward motion is an absolute must in getting the maximum benefit out of this bicep exercise. If using a straight bar causes you undue stress on your wrists – then switch to using a curved or Cambered bicep curl bar.And finally there is muscle recovery! Once intensity and overload are in place and the bicep muscles have been stimulated you need to rest and allow them to recover. Without recovery they simply will not grow no matter what bicep exercise you use

One of the best bicep exercises is an isolation movement.the last two I discussed were what we call compound movements which tend to work many muscles in one movement. It’s always a good choice to add one of the isolation bicep exercises to your routine. This insures your burn the bicep into shape. Standing cable curls are an excellent move to burn your biceps. Here is how to perform it.The exercise itself is lowering yourself down very very slowly until your arms are fully straight. This may be harder than you’d expect in the first few workouts you do it in, but it will help you get bigger biceps so make sure to include it and other negative exercises in your workout.

The best bicep workout are ones in which you can tone your biceps while doing your cardiovascular enhancing routine. So, if you workout 3 times in a week, for 30 minutes, you are definitely going to get rippling biceps in no time. Remember to consult your physician before you start working out.

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