If we look at the anatomy of the bicep, it is a muscle known as ‘The Bicep Brachii’ and is comprised of two parts; the long head and the short head. The primary movements of the biceps are to be able to flex and supinate the arm.
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You don’t need to go to the gym because a pair of dumbbells at home is more than enough for you to work on your arms, and, in particular, biceps. It is important for you to understand that doing the biceps workout at home once in a blue moon will not help your cause. Regularity and consistency are two important factors if you want to reach a certain level of fitness. So hustle up and do these bicep workouts at home with dumbbells.
#1 Standing Dumbbell Curls
The standing dumbbell biceps curl is a traditional bicep exercise that develops density and strength. This exercise should always be performed with a controlled motion.
Instructions:
Step 1: Hold a dumbbell in each hand, stand straight shoulder width apart and with a braced core.
Step 2: Allow the dumbbells to hang at arm’s length with palms facing forward.
Step 3: Without moving your upper arms, bend your elbows and curl the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Remember to exhale while performing this.
Step 4: Pause for a second and slowly allow the weights to return to the starting position with arms fully extended by inhaling.
Important Tip: Keep your elbows stationary and tucked at your sides. Make sure to squeeze the biceps at the top of the lift. Be sure to lower the weight all the way until your arms are fully extended. Do two sets of 13 reps each with a break of 30 seconds between each set.
Next Up: Standing Hammer Curls
#2 Standing Hammer Curls
Hammer Curls draw their name from the hammer-handle-like grip you have on the dumbbell when you perform the exercise. This move will absolutely hammer your bicep muscles.
Instructions:
Step 1: Grip a pair of dumbbells with a neutral grip (palms facing each other) and hold the weights at your sides.
Step 2: Keeping your torso stationary, flex at the elbow to raise the dumbbells towards your shoulders
Step 3: Stop just short of the dumbbell touching your shoulder. Hold at the top of the position for 1-2 seconds.
Step 4: Return the dumbbells to the starting position in a controlled manner and continue with the reps.
Tip: Do 3 sets of 12 reps each with a 15-20 seconds break in between sets. You can also perform alternating hammer curls by curling one arm at a time.
Next Up: Kneeling Single Arm Curls
#3 Kneeling Single Arm Curls
The kneeling single arm curl will help you zero in on a few weak spots. Further performing the curl in a kneeling position negates the chances of using the entire body to heave the weight up.
Instructions:
Step 1: Hold one dumbbell on your left hand with palms facing the thigh. Hold the other dumbbell on your right hand with the palm facing outward.
Step 2: Now without moving your upper arm, curl the dumbbell on the right hand by bending your elbow and bring it close to the shoulders.
Step 3: Pause for 1-2 seconds then slowly lower the weight and return back to the starting position by completely straightening your arm.
Tip: Perform all the reps on your right arm and then move to the left hand. Do 2 sets of 10 reps for each arm with a 10-second break after each set.
Next Up: Concentration Curls
#4 Concentration Curls
The concentration curl is a unique exercise because no movement is similar to it. Research has shown that if this dumbbell workout is performed accurately then you can achieve an exercise efficiency of around 97% for your biceps.
Instructions:
Step 1: Sit on a flat bench with legs spread, knees bent and feet flat on the floor with a dumbbell between your legs.
Step 2: Use either hand to pick the dumbbell up and hold with an underhand grip. Place the back of the upper arm on the top of your inner thigh on the same side. Your palm should be facing away from the thigh.
Step 3: Now keep your arms extended and curl the dumbbell up to make a smooth arc by contracting your biceps and exhaling. Hold for a second at shoulder level.
Step 4: Return to the starting position in a controlled way inhaling without swinging the arm. Use alternate arms to perform this.
Tip: Do not let the dumbbell touch the ground while performing this exercise. Do 4 sets of 8 reps each with a 15-second break in between sets.
Next Up: Burpee Push Ups
#5 Burpee Push Ups
Some might not agree but burpee push up is an amazing bodyweight exercise that builds muscle. Usually, this exercise is associated with burning fat, but let me tell me that it does help in toning your arms as you do a push up when you go down. It works your arms, back, chest, core, glutes and legs.
Also, read 6 Intense Burpee Workouts You Should Do For Maximum Impact.
Instructions
Step 1: Squat down and place your hands on the floor in front of you, just outside of your feet.
Step 2: Jump both feet back so that you’re now in plank position then drop to a push-up—your chest should touch the floor.
Step 3: Push up to return to plank position and jump the feet back in toward the hands.
Step 4: Explosively jump into the air, reaching your arms straight overhead and return back to the starting position.
Important Tips: Do this exercise for 60 seconds non-stop. Do not arch your back as it can lead to an injury or sprain. More focus should be on executing the push up in a proper form.
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