Whether you want to bulk up or tone your upper arm muscles, biceps-strengthening exercises are essential. While strength training machines are ideal for beginners who need to learn proper technique and motion for particular biceps exercises, dumbbells are more beneficial for building secondary and stabilizing muscles around the bicep. Perform a biceps workout at least twice a week in conjunction with your full-body workout regimen. Allow at least 48 hours of rest between biceps workouts to allow time for muscle recuperation and growth.
Dumbbell Curls
Step 1
Grasp a dumbbell in each hand and rest your arms at your sides. Face your palms toward the front of your body.
Step 2
Bend at the elbow to bring the weights in a semi-circular motion toward your shoulders. Squeeze your biceps muscles as the dumbbells approach your biceps.
Step 3
Lower the dumbbells by straightening your arms. Repeat this motion for the desired number of sets and repetitions.
Hammer Curls
Step 1
Hold a dumbbell in each hand, resting your arms at your sides. Face your palms toward your body.
Step 2
Bend your elbows to bring the dumbbells toward your shoulders. Maintain the position of your palms facing your body.
Step 3
Straighten both arms to lower the weights to the original position. Repeat this exercise as necessary for biceps development.
Concentration Curls
Step 1
Perform concentration curls to develop the underlying portion of your biceps, or brachialis. Sit on the edge of a chair or weight bench with a dumbbell in your right hand.
Step 2
Place your right elbow on the inside of your right thigh, bending your elbow. Lower the dumbbell slowly until your right arm is almost completely outstretched.
Step 3
Bend your elbow and curl the weight toward your right bicep. Switch arms between sets for even biceps development.
Tips and Warnings
- To build strong upper-arm bulk, use a heavier weight in which completion of a set is difficult. Perform three to six sets of six to eight repetitions of each exercise to add bulk to your biceps, or perform two to three sets of 10 to 15 repetitions for toning.
Things You'll Need
- Two dumbbells
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