Hey fitness fanatics!
Are you ready to let every passing gaze linger on your killer & honed biceps?
Why not! When you are scrolling through this post, what my guess saying is that either you are here to hit the road to reshape your biceps or you are looking for something different from everyday routine workouts.
Well! No matter what the scenario is, if you are here to look for biceps workout, I can assure you that you are going to enjoy this read from the core as we will discuss numerous workouts to let your bicep pop out.
Let’s talk about the biceps first
The biceps are a muscle group located in the front part of your upper arm. They are responsible for elbow flexion and forearm supination, which means they help you lift and rotate your forearm. Having strong biceps not only looks impressive, but it can also improve your overall arm strength and functionality.
We are going to cover biceps workout but before that, I want to let you know the fact that not everyone who desires to be fit will actually get exactly what they want.
You may wonder, why is it so? And, I think we all are familiar with the answer, it’s all because we all are more indulged in talking the talk than walking the walk.
Yes! So, if you want to stand out from the flocks of sheep, you have to step out of your comfort zone because biceps neither grows on trees nor you can buy them from a sale, you have to hustle harder to get better you.
So, Gym-freaks! Are you ready to pick up the pair of dumbbells and begin your hustle to gain more muscle?
In this blog, we will talk about bicep workouts with dumbbells, the best bicep workout, and the Byshape workout, which will help you get those killer biceps you have been aiming for. So, let’s get started!
Let me introduce some best bicep workouts with dumbbells
Arm workout dumbbells are one of the most effective tools for a biceps workout. They allow you to perform various bicep exercises with ease, and they can be done at home or at the gym. Here are some effective and best biceps workouts with dumbbells:
Hammer Curl:
The hammer curl is another great biceps workout with dumbbells. Stand straight with holding dumbbells in each hand and make sure that your palms are facing each other, and arms extended to the floor. Now, twist your arms up in direction of your shoulder by ensuring that your elbows are close to your body. And, then wait for a few seconds, take a breath and then slowly elevate your arms down to the beginning position. Repeat for 10-15 reps every day to get the guns of steel.
Have a glance at the points where it focuses:
- It enables your arms to work individually, isolates the weakness, and strengthens the imbalances with growing bicep size.
- It also engages the forearms, it demands the collaboration of multiple muscle groups, leading to the development of a greater number of muscles.
- By performing hammer curls, one can reinforce grip strength which is quite vital in everyday life as well as in sports.
Concentration Curl:
The concentration curl is a biceps workout that isolates the bicep muscle, making it an effective exercise for building muscle mass. Sit on a bench with a dumbbell in one hand, and your elbow resting on your thigh. Curl the weight up towards your shoulder, and then slowly lower it down to the starting position. Do 10-15 reps repeatedly on each arm.
What you can achieve by doing this properly are:
- Concentration curls, which engage both the long and short head of the biceps brachii, are highly effective in sculpting the shape of your biceps.
- When performing concentration curls, you not only activate the biceps but also engage the triceps located on the back of your arm, the brachialis muscle responsible for flexing the elbow joint, and the brachialis muscle located on your forearm.
- By demanding you to concentrate exclusively on the movement, concentration curls eliminate any external factors such as body momentum or distractions.
Well! These two are the most effective and frequently practiced biceps workouts with dumbbells. If you are a fitness maniac, you are probably familiar with these curls but if not, you should give them a whirl to get the most effective results.
Now, we are done with the reps and sets of dumbbells, so should we move to present a set of another biceps workout list?
Why not, probably our greenhorns have been waiting to get to know about some simple and common most effective bicep curls. Here is the end of your wait and you can get a glimpse of some of the salient and best biceps workouts.
Here is the Best Bicep Workout list to go through:
If you are looking to get bigger, stronger, and more defined biceps, we’ll provide you with the best biceps workout list, complete with benefits to help you achieve your bicep goals. Let’s dive into the best biceps workout at gym list:
Barbell Bicep Curl:
The barbell bicep curl is a classic exercise that focuses to improve your biceps and other muscles of arms as well, such as the brachialis and brachioradialis. To do this curl, first, pick and hold a barbell in your hand with an underhand grip and make sure to keep your elbows closer to your body. Afterwards, twist the barbell upward in direction of your chest, by keeping your wrists straight away. Then, elevate down the barbell back and do it repeatedly.
Benefits: The barbell bicep curl is one of the fantastic workouts for gaining the bigger size and strength of your biceps. Also, it compels you to lift heavier weights, and as a result, it promotes muscular growth.
Preacher Curl:
This workout can be performed individually and focuses on the biceps. In order to execute this curl, put your arms on the pad while seated on a preacher’s bench. With the help of an underhand grip, curl the barbell up in direction of your chest. Repeat the last motion by lowering the barbell again and again.
Benefits: This preacher curl is a fantastic workout for developing maximum bicep strength and hypertrophy. Furthermore, it aids in removing momentum, which makes it simpler to concentrate on the biceps.
Cable Bicep Curl:
An excellent substitute for the barbell or dumbbell curl is the cable bicep curl. Use a straight bar attached to a cable machine and an underhand grip to do this workout. Curl the bar up towards your chest while keeping your elbows tight to your torso. Repeat the process multiple times while lowering the bar. You may get larger, stronger, and more defined biceps by including this byshape workout into your daily workouts.
Benefits: The cable bicep curl enables you to keep the biceps under continual strain, which may promote muscular growth. Moreover, it offers a wider range of motion than a conventional curl.
What do you think, dumbbells are necessary to build muscles??
Well! I’d prefer to say that definitely dumbbells are helpful but not necessary. Yes! You may see several well-figured girls and muscular guys with toned biceps without any usage of dumbbells.
Puzzled, Right?? Don’t worry, I’ll let you know how.
Exercises to tone your biceps without dumbbells
Push-Ups
This is the most common but still most effective exercise for all that trains both your biceps and your chest. Initiate it in a plank posture with your hands shoulder-width apart to complete a push-up. Try maintaining your abdominal muscles tight and bring your body down slowly until your chest meets the floor and then push yourself back up to the initial position and do it as more as you can.
You can alter the breadth of your hands or raise your feet on a bench or step to make push-ups more difficult. This byshape workout will work on your biceps in various ways and grow them more muscular and in shape.
Chin-Ups
Chin-ups are another effective biceps-targeting workout. All you require to execute this is a strong bar to hang from. Grip the bar with your palms facing inward tightly and at shoulder width to complete a chin-up. Pull your body up in direction of the bar until your chin goes over the bar while hanging from the bar with your arms fully extended. Slowly lower yourself down to the starting position and do follow repeatedly.
You can use a resistance band to get aid if you can’t complete a full chin-up. To do this, place one foot within the band after wrapping it around the bar and now your arms will be relieved of part of the strain to make the workout simpler to accomplish.
Final Take!
Since you’ve made it this far, probably you have now gained enough knowledge about biceps workout now and are all set to boost your body confidence. I’d say, don’t think much, a fit and healthy body never seeks attention.
So! If you want to grove in your peer group or want to balance your physical health so that you don’t need to swirl around the doctor’s clinic every day, don’t quit. Remember! Everybody wants to be a diamond but can’t be because what matters is who is willing to get cut and shaped. Step out of your comfort zone to be the best version of yourself iwth the help of FitClub: The Best Gym In Gurgaon so that you can say that you are just TOO FIT TO QUIT!!
