Are you looking for the right biceps exercises to practice at home using a dumbbell? Here are the top 4 picks:
1. Concentration curls (advanced)
2. Bicep Curls One-Arm (Beginner)
3. Biceps curls with two arms
4. Hammer curls one-armed
Which muscles do we work on during biceps exercises? Of course, we train our anterior humerus called biceps as the main target muscle.
In support of this, we use the brachialis on the lateral upper arm and the brachial duplex on the upper forearm.
Which of the bicep exercises are the most effective? As a fitness beginner, I recommend you incorporate biceps exercise into your dumbbell workout plan, especially the one-armed bicep curls standing up (Exercise 2).
Posture is a bit more difficult with the concentration curls (Exercise 1), yet it is extremely effective.
How many sets and repetitions are optimal for building muscle? For your biceps training, two to four sets of eight reps each are ideal.
1. Concentration Curls (Advanced)
Advantages: The so-called concentration curls are by far the most effective biceps exercises at home. The fact that we lean the arm on the thigh, the risk of the swinging hive is much lower.
In addition, we can use the free hand to support. As soon as the strength at the last repeats wears off, we help ourselves slightly with pushing up.
But only as much as absolutely necessary to stress mainly the trained arm. As a fitness beginner, I recommend you but first the slightly simpler, subsequent bicep exercise.
Target muscles: The underside of the forearm must point to the ceiling so that we primarily strengthen the biceps.
Secondly, we claim the brachycephalic brachial artery and the brachial dander upper arm spinal muscle. We train our underside of the forearm muscles only subordinate.
Posture: Position the elbow lower than in the video so that your half arm is against the inner thigh.
As a result, your upper arm remains vertical and you can strengthen your biceps optimally. Stay with the upper body during training unchanged and move only the forearm up and down.
Execution: The underside of your forearm looks up and you move it up without momentum. Use it as well as when going down, as isolated as possible the power of your biceps.
As soon as the dumbbell touches your chest lightly, you slowly let it down again. But do not put your forearm upright to maintain the tension in your muscles.
The repetitions at the end will help you slightly up when your strength wears off. Both arms you train two passes, with eight clean repetitions.
A 30 kg dumbbell set, is ideal for your bicep curls dumbbell workout plan.
2. Bicep Curls One-Arm (Beginner)
Pros and Cons: For both beginners and advanced, the one-arm bicep curls are ideal. The execution is really simple, but still very effective. On the one hand, we can help us a little bit up in the final repeats.
On the other hand, there is a small disadvantage compared to the previous exercise. We absolutely have to keep our upper arms vertical, so that we can train the biceps more efficiently.
In contrast to the concentration curls, the upper arm is not firmly fixed. Therefore, ideally, use a mirror for control.
Target muscles: The trained muscles are identical to the exercise before. First, we strengthen the biceps, and secondarily the brachialis and brachioradialis. Our forearms are again supported, especially the lower side.
Posture: The upper arm must be held upright during training and your elbows on the body.
Execution: Before lifting the dumbbell, turn your shoulder up and back. This makes the muscle stimulus even more intense on your biceps muscle.
Now lead the dumbbell up without jerking and feel especially in your front upper arm.
Then go down slowly too, without stretching your arm completely. You support yourself as before with the free hand when the strength in the trained upper arm subsides.
In the one-arm bicep dumbbell exercises, you do two sets of eight reps for each of your arms!
3. Biceps Curls with two arms
Disadvantages: As with the bicep curls barbell workout, you have both hands occupied. Unlike the one-arm exercises before, you can not achieve maximum muscle stimulation.
In addition, your upper arms are not guaranteed to remain vertical, which suffers the effectiveness.
Target muscles: As before, the main target muscle is our biceps and the minor target muscles, on the one hand, the brachialis and, on the other hand, the brachial dia- this. The muscles on the underside of the forearms we claim as before the only subordinate.
Posture: Make sure both upper arms remain vertical all the time. So that the dumbbells do not disturb each other, you turn them up and down. At the bottom, the weight plates look forwards and upwards on the side.
Execution: Without any momentum, you lead up the two dumbbells, always alternating. It is best to check your upper arms with a mirror so that they are always vertical. Do not train with too much weight so that you can not do the workout with any momentum.
I have listed the disadvantages of this exercise above, which is why I do not recommend this variant.
Have you ever tried this machine? You must have seen Arnold use it!
4. Hammer curls one-armed
Advantage and disadvantage: The advantage over the three biceps exercises with the dumbbell at home is that we primarily train our brachialis.
The lateral humeral muscle is absolutely in the foreground for the hammer curls with dumbbells. Accordingly, our biceps do not strengthen as much.
The one-armed training of the Hammer curls is advantageous due to the help of the other.
Target muscles: Through the so-called hammer grip, we mainly train the arm flexor muscle called brachialis.
On the one hand, the biceps and, on the other hand, the brachialis on the forearm top have a supporting effect. Unlike the previous fitness exercises, we claim here the upper side of the forearms subordinate.
Posture: The only difference to exercise 2 is that the weight plates are pointing straight forward.
Execution: Before going up, you move your shoulder up and then back. With a vertical upper arm, you move the dumbbell without swing up and feel primarily in your brachialis.
In order to maintain muscle tension, your forearm is not quite up and down. In the end, help yourself with the free hand if the strength in the other arm decreases.