{"id":12171,"date":"2024-08-15T12:05:41","date_gmt":"2024-08-15T11:05:41","guid":{"rendered":"https:\/\/mensfitness.co.uk\/?p=12171"},"modified":"2024-08-15T12:07:05","modified_gmt":"2024-08-15T11:07:05","slug":"dumbbell-biceps-workout","status":"publish","type":"post","link":"https:\/\/mensfitness.co.uk\/workouts\/dumbbell-biceps-workout\/","title":{"rendered":"Target your upper arms with this dumbbell biceps workouts"},"content":{"rendered":"\n<p>Don&#8217;t be fooled into thinking isolation exercises are a waste of time. They may just be working one muscle group at a time, but they tend to do so super-effectively. Biceps are a case in point. I can really recommend biceps isolation exercises like the ones in this dumbbell biceps workout. They&#8217;re focused and targeted for maximum gains in a relatively short time. So grab your <a href=\"https:\/\/mensfitness.co.uk\/review\/best-adjustable-dumbbells\/\" target=\"_blank\" rel=\"noopener\">favourite adjustable dumbbells<\/a> and get ready to zoom in on those biceps muscles. This four-part session is easy to perform at home or in the gym. You can do it as a standalone session or at the end of an upper-body or full-body workout.<\/p>\n\n\n\n<div class=\"wp-block-kelseymedia-blocks-block-how-we-test-section\"><div class=\"c-how-we-test\">\n<div class=\"c-how-we-test__header\">\n<h3 class=\"wp-block-heading\" id=\"h-why-you-can-trust-the-workouts-in-men-s-fitness\">Why you can trust the workouts in Men&#8217;s Fitness<\/h3>\n<\/div>\n\n\n\n<div class=\"c-how-we-test__content\">\n<p>At Men\u2019s Fitness we pride ourselves on delivering information that serves a singular purpose: to improve some aspect of your health, fitness or wellbeing. For over 16 years, we\u2019ve been publishing authoritative health and fitness content \u2013 written by our expert editors and contributors. Each of our workouts has been created and tested by either a highly experienced editor or expert contributor. This biceps workout was created by personal trainer and <em>Men&#8217;s Fitness<\/em> cover model Diego Carrete.<\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-how-to-do-this-dumbbell-biceps-workouts\"><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">How to do this dumbbell biceps workouts<\/span><\/h3>\n\n\n\n<ul>\n<li><span data-contrast=\"none\">Perform the designated number of reps for each exercise<\/span><\/li>\n\n\n\n<li>Note the maximum rest between exercises<\/li>\n\n\n\n<li><span data-contrast=\"none\">Complete the designated number of sets, with minimal rest between sets<\/span><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-the-exercises-in-this-dumbbell-biceps-workout\">The exercises in this dumbbell biceps workout<\/h3>\n\n\n\n<ol>\n<li><a href=\"#seated-hammer-curl\"><strong>Seated hammer curl\u00a0<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"#preacher-curl\"><strong>Preacher curl<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"#dumbbell-21s\"><strong>Dumbbell 21s<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"#inverted-forearm-curl\"><strong>Inverted forearm curl<\/strong><\/a><\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"seated-dumbbell-hammer-curl\"><span data-contrast=\"auto\">1. Seated dumbbell hammer curl<\/span><\/h4>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"822\" height=\"923\" data-id=\"31600\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Seated-db-hammer-curl-1.jpg\" alt=\"Man performing a seated dumbbell hammer curl\" class=\"wp-image-31600\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Seated-db-hammer-curl-1.jpg 822w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Seated-db-hammer-curl-1.jpg?resize=267,300 267w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Seated-db-hammer-curl-1.jpg?resize=768,862 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Seated-db-hammer-curl-1.jpg?resize=562,631 562w\" sizes=\"(max-width: 822px) 100vw, 822px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"795\" height=\"922\" data-id=\"31599\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Seated-db-hammer-curl-2.jpg\" alt=\"Man performing a seated dumbbell hammer curl\" class=\"wp-image-31599\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Seated-db-hammer-curl-2.jpg 795w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Seated-db-hammer-curl-2.jpg?resize=259,300 259w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Seated-db-hammer-curl-2.jpg?resize=768,891 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Seated-db-hammer-curl-2.jpg?resize=562,652 562w\" sizes=\"(max-width: 795px) 100vw, 795px\" \/><\/figure>\n<\/figure>\n\n\n\n<figure class=\"wp-block-table aligncenter\"><table><tbody><tr><td><strong>Reps<\/strong><\/td><td>10<\/td><\/tr><tr><td><strong>Rest<\/strong><\/td><td>60 secs<\/td><\/tr><tr><td><strong>Sets<\/strong><\/td><td>4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Why I like it:<\/strong> I often use the seated hammer curl as a way of improving grip strength. It&#8217;s also also a great way to keep the risk of injury to a minimum.<\/p>\n\n\n\n<p><strong>How to do a seated dumbbell hammer curl:<\/strong><\/p>\n\n\n\n<ol>\n<li><span data-contrast=\"none\">Take a seat on a bench, holding the dumbbells in arms extended towards the floor, palms facing inwards<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Bend your elbows and elevate your lower arms to draw the weights toward your shoulders. Your upper arms should be still, and your wrists aligned with your forearms<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">At the height of the movement, hold for one second. Your thumbs should be near your shoulders, and your palms facing the middle of your body<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Return to the beginning position by lowering the weights<\/span><\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-2-dumbbell-preacher-curl\"><span data-contrast=\"auto\">2. Dumbbell preacher curl\u00a0<\/span><\/h4>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"602\" height=\"923\" data-id=\"31602\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-preacher-curl-1.jpg\" alt=\"Man performing a db preacher curl\" class=\"wp-image-31602\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-preacher-curl-1.jpg 602w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-preacher-curl-1.jpg?resize=196,300 196w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-preacher-curl-1.jpg?resize=562,862 562w\" sizes=\"(max-width: 602px) 100vw, 602px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"673\" height=\"913\" data-id=\"31601\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-preacher-curl-2.jpg\" alt=\"Man performing a db preacher curl\" class=\"wp-image-31601\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-preacher-curl-2.jpg 673w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-preacher-curl-2.jpg?resize=221,300 221w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-preacher-curl-2.jpg?resize=562,762 562w\" sizes=\"(max-width: 673px) 100vw, 673px\" \/><\/figure>\n<\/figure>\n\n\n\n<figure class=\"wp-block-table aligncenter\"><table><tbody><tr><td><strong>Reps<\/strong><\/td><td>8-10<\/td><\/tr><tr><td><strong>Rest<\/strong><\/td><td>60 secs<\/td><\/tr><tr><td><strong>Sets<\/strong><\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Why I like it:<\/strong> This single-arm dumbbell variation is a great way to nail proper form, while also helping to iron our muscle imbalances.<\/p>\n\n\n\n<p><strong>How to do a dumbbell preacher curl:<\/strong><\/p>\n\n\n\n<ol>\n<li><span data-contrast=\"auto\">Grab a dumbbell and place your upper arm on top of the preacher bench or incline bench. Hold the dumbbell at shoulder height<\/span><\/li>\n\n\n\n<li><span data-contrast=\"auto\">As you inhale, slowly drop the dumbbell until your upper arm is fully extended and your biceps are fully stretched<\/span><\/li>\n\n\n\n<li><span data-contrast=\"auto\">As you exhale, curl the weight up with your biceps until they are fully clenched and the dumbbell is at shoulder height. Remember to bring that little finger higher than the thumb to guarantee full contraction<\/span><\/li>\n\n\n\n<li><span data-contrast=\"auto\">Squeeze the biceps firmly for a second in the contracted position, then repeat for the number of reps and sets prescribed<\/span><\/li>\n\n\n\n<li><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true}\">Repeat with your other arm<\/span><\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-3-dumbbell-21s\"><span data-contrast=\"auto\">3. Dumbbell 21s<\/span><\/h4>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-3 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"692\" height=\"913\" data-id=\"31604\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-21-1.jpg\" alt=\"Man performing dumbbell 21s \" class=\"wp-image-31604\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-21-1.jpg 692w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-21-1.jpg?resize=227,300 227w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-21-1.jpg?resize=562,741 562w\" sizes=\"(max-width: 692px) 100vw, 692px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"713\" height=\"917\" data-id=\"31603\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-21-2.jpg\" alt=\"Man performing dumbbell 21s \" class=\"wp-image-31603\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-21-2.jpg 713w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-21-2.jpg?resize=233,300 233w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-21-2.jpg?resize=562,723 562w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"690\" height=\"917\" data-id=\"31605\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-21-3.jpg\" alt=\"Man performing dumbbell 21s \" class=\"wp-image-31605\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-21-3.jpg 690w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-21-3.jpg?resize=226,300 226w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-21-3.jpg?resize=562,747 562w\" sizes=\"(max-width: 690px) 100vw, 690px\" \/><\/figure>\n<\/figure>\n\n\n\n<figure class=\"wp-block-table aligncenter\"><table><tbody><tr><td><strong>Reps<\/strong><\/td><td>21<\/td><\/tr><tr><td><strong>Rest<\/strong><\/td><td>90 secs<\/td><\/tr><tr><td><strong>Sets<\/strong><\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Why I like it:<\/strong> The best thing about dumbbell 21s is that they maximize your muscles&#8217; time under tension, and that&#8217;s a key growth stimulus.<\/p>\n\n\n\n<p><strong>How to do dumbbell 21s:<\/strong><\/p>\n\n\n\n<p><span data-contrast=\"auto\">These are called \u201821s\u2019 because you\u2019re going to perform 7 reps in 3 different positions, all in one set. (Choose a fairly light pair from your <a href=\"https:\/\/mensfitness.co.uk\/review\/best-dumbbell-sets\/\" target=\"_blank\" rel=\"noopener\">best dumbbell set<\/a> for this one \u2013 you\u2019ll need it.)<\/span><span data-ccp-props=\"{}\">&nbsp;<\/span><\/p>\n\n\n\n<ol>\n<li><span data-contrast=\"auto\">Stand holding a pair of dumbbells, palm facing forwards<\/span><\/li>\n\n\n\n<li><span data-contrast=\"auto\">Now curl them up, but stop once your forearms are parallel with the floor<\/span><\/li>\n\n\n\n<li><span data-contrast=\"auto\">Lower back down, then repeat that movement for a total of 7 reps<\/span><\/li>\n\n\n\n<li><span data-contrast=\"auto\">At the end of the last rep, curl the dumbbells all the way up<\/span><\/li>\n\n\n\n<li><span data-contrast=\"auto\">This time, instead of lowering straight down, you\u2019re going to lower until your forearms are parallel again<\/span><\/li>\n\n\n\n<li><span data-contrast=\"auto\">Now curl the weights up to your shoulders once more and repeat for 7 reps in total<\/span><\/li>\n\n\n\n<li><span data-contrast=\"auto\">The final position is a full curl, so lower the weights all the way down, then curl them all the way up for a total of 7 reps\u00a0<\/span><\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-4-dumbbell-inverted-forearm-curl\"><span data-contrast=\"auto\">4. Dumbbell inverted forearm curl\u00a0<\/span><\/h4>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-4 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"916\" height=\"830\" data-id=\"31607\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-inverted-forearm-curl-1.jpg\" alt=\"Man performing a dumbbell inverted forearm curl\" class=\"wp-image-31607\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-inverted-forearm-curl-1.jpg 916w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-inverted-forearm-curl-1.jpg?resize=300,272 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-inverted-forearm-curl-1.jpg?resize=768,696 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-inverted-forearm-curl-1.jpg?resize=900,816 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-inverted-forearm-curl-1.jpg?resize=562,509 562w\" sizes=\"(max-width: 916px) 100vw, 916px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"925\" height=\"878\" data-id=\"31606\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-inverted-forearm-curl-2.jpg\" alt=\"Man performing a dumbbell inverted forearm curl\" class=\"wp-image-31606\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-inverted-forearm-curl-2.jpg 925w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-inverted-forearm-curl-2.jpg?resize=300,285 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-inverted-forearm-curl-2.jpg?resize=768,729 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-inverted-forearm-curl-2.jpg?resize=900,854 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/DB-inverted-forearm-curl-2.jpg?resize=562,533 562w\" sizes=\"(max-width: 925px) 100vw, 925px\" \/><\/figure>\n<\/figure>\n\n\n\n<figure class=\"wp-block-table aligncenter\"><table><tbody><tr><td><strong>Reps<\/strong><\/td><td>15-20<\/td><\/tr><tr><td><strong>Rest<\/strong><\/td><td>60 secs<\/td><\/tr><tr><td><strong>Sets<\/strong><\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Why I like it:<\/strong> The dumbbell inverted forearm curl (or reverse wrist curl) is an isolation exercise that improves the flexibility of the wrist joints, especially in the case of flexion and extension of the hand.<\/p>\n\n\n\n<p><strong>How to do a dumbbell inverted forearm curl:<\/strong><\/p>\n\n\n\n<ol>\n<li><span data-contrast=\"auto\">Light weight, high reps is the aim here<\/span><\/li>\n\n\n\n<li><span data-contrast=\"auto\">Sit on the end of a bench, with a light dumbbell in one hand. Hold the dumbbell with knuckles facing upwards<\/span><\/li>\n\n\n\n<li><span data-contrast=\"auto\">Rest the arm with the dumbbell over the corresponding knee<\/span><\/li>\n\n\n\n<li><span data-contrast=\"auto\">From this position, let the weight bring your wrist down towards the ground<\/span><\/li>\n\n\n\n<li><span data-contrast=\"auto\">Now use your forearm muscle to raise the weight back up<\/span><\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-what-is-the-biceps-muscle\">What is the biceps muscle?<\/h3>\n\n\n\n<p>Your biceps muscle \u2013 formally known as the biceps brachii \u2013 is found on the front of your upper arm. It is made of two parts: the long head and the short head.<\/p>\n\n\n\n<p>The main action of this muscle is to flex the elbow joint, which happens every time bend your arm to bring your hands towards you body, such as during a biceps curl. Below the biceps is the brachialis, which helps in this movement.<\/p>\n\n\n\n<p>The biceps is an antagonistic muscle, which means it works with another muscle \u2013 in this case, the triceps. As the biceps contracts, the triceps relaxes to allow the elbow to bend. When the reverse happens, the arm straightens. Just as it&#8217;s important to perform regular bicep workouts with dumbbells, you should also make time to focus on <a href=\"https:\/\/mensfitness.co.uk\/workouts\/dumbbell-triceps-workout\/\" target=\"_blank\" rel=\"noopener\">dumbbell triceps exercises<\/a>, too. Or, hit your arms from all angles with a range of <a href=\"https:\/\/mensfitness.co.uk\/workouts\/home-dumbbell-shoulders-arms-workout\/\" target=\"_blank\" rel=\"noopener\">dumbbell exercises for arms and shoulders<\/a>.<\/p>\n\n\n\n<p><strong>Need some dumbbells? We recommend the <a href=\"https:\/\/mensfitness.co.uk\/review\/best-dumbbell-sets\/\">Jordan Fitness Premium Urethane Dumbbells<\/a>, which offer a huge weight range and a floor-friendly design.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-kelseymedia-blocks-block-squirrel-end-of-content-widget\"><div class=\"c-squirrel-embed \"><div class=\"squirrel_widget\" data-squirrel-id=\"12996063\" data-loaded=\"false\" data-style-id=\"End of post squrrel\"><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Build bigger arms with this four-part dumbbell biceps workout \u2013\u00a0do it as a standalone session or at the end of an upper-body workout<\/p>\n","protected":false},"author":232,"featured_media":31608,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_jetpack_memberships_contains_paid_content":false,"amazon_asin_number":"","model":"","featured_image_overlay_img":"","hjpType":"","squirrel_render_by":"","squirrel_id":""},"categories":[9],"tags":[178,260],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.5 (Yoast SEO v23.5) - 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