Sample dumbbell biceps workout. if you're planning to incorporate them into your very own dumbbell bicep workout, here's the recommended sets and reps. concentration curls: 3 4 sets of 6 12 reps ( 3 4 assisted reps) incline dumbbell curls: 3 4 sets of 6 12 reps. dumbbell hammer curls: 3 4 sets of 6 12 reps (with 3 5 seconds eccentric) feel. Walk your feet far enough from the wall to make this happen. curl the dumbbells to your anterior shoulder without your shoulders coming forward. slowly return to the starting position and repeat for 2 4 sets of 8 15 reps. form tips: minimizing the movement of your upper body is key here to focus on the biceps. 8.
Hammer curls. zottman curls. spider curls. cross body hammer curls. concentration curls. incline dumbbell curls. preacher curls. as a strength and conditioning coach, i ask athletes to use different bicep exercises with various grips. this helps to change muscular recruitment and target specific bicep muscle fibers. 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. Arnold press. lateral raises. dumbbell iyt raise. bent over reverse fly. in addition, we've grouped each exercise by the arm muscle group it targets so you have a clear idea of what moves are responsible for growing each muscle. exercises 1 4: target biceps. exercises 5 8: target triceps. 8. spider curl. the dumbbell spider curl is a biceps exercise that allows you to train the short head of the biceps, which contributes to developing the peaks of the biceps. by doing these on an incline bench, you also minimize the ability to use the shoulders to lift the weight.
Arnold press. lateral raises. dumbbell iyt raise. bent over reverse fly. in addition, we've grouped each exercise by the arm muscle group it targets so you have a clear idea of what moves are responsible for growing each muscle. exercises 1 4: target biceps. exercises 5 8: target triceps. 8. spider curl. the dumbbell spider curl is a biceps exercise that allows you to train the short head of the biceps, which contributes to developing the peaks of the biceps. by doing these on an incline bench, you also minimize the ability to use the shoulders to lift the weight. Alternating hammer curl. stand tall holding a pair of dumbbells at your sides (a), with minimal momentum and keeping your upper arms tight to your body, curl one of the dumbbells upwards, keeping. Like with the arm circles, gradually increase the size of the shoulder rotations. do 10–15 reps, then switch direction and do 10–15 more. bicep curls with light weights: hold a pair of light dumbbells and perform 10 15 slow and controlled reps. the weight shouldn’t be heavy enough to make you struggle.
Alternating hammer curl. stand tall holding a pair of dumbbells at your sides (a), with minimal momentum and keeping your upper arms tight to your body, curl one of the dumbbells upwards, keeping. Like with the arm circles, gradually increase the size of the shoulder rotations. do 10–15 reps, then switch direction and do 10–15 more. bicep curls with light weights: hold a pair of light dumbbells and perform 10 15 slow and controlled reps. the weight shouldn’t be heavy enough to make you struggle.
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