A key feature of the traditional muscular body is the large biceps. There is no denying that if you want a jaw-dropping physique, you need a killer set of biceps, just ask Arnold Schwarzenegger and Phil Heath. Four of the best dumbbell exercises for sleeve-busting biceps have been selected in recognition of this.
Losing arm fat is a key component in developing sleeve-busting biceps. Unfortunately, it's insufficient if you want a formidable collection of pythons that can obliterate your present T-shirt size. Simply put, you must add muscle if you want muscular biceps. This applies to both men seeking maximum bicep size and women seeking to tone up, get rid of "bat wings," and gain more definition in their upper arms.
The good news is that you can quickly and effectively build some girth to your upper arms and start expanding those sleeves by performing just four easy dumbbell workouts twice a week. Learn more about the best dumbbell workouts for biceps that burst sleeves by reading on. For a minimum of eight weeks, perform three sets of each exercise for 10 to 12 reps, twice a week.
The Best Dumbbell Exercises for Bigger Biceps
1. Dumbbell Hammer Curls
Grab a pair of dumbbells and start your dumbbell hammer curls. Make sure both hands are facing one another and use a neutral grip. As you curl the dumbbells up, keep your shoulders back and flex your forearms and biceps all the while. At the peak of the curling action, squeeze firmly; on the way down, resist.
2. Zottman Curls
A great workout for simultaneously building your biceps and forearms is the dumbbell Zottman curl. What a fantastic method to achieve two objectives at once!
To do the Zottman curl, simply curl the dumbbells upward as usual. At the apex of the action, as you drop the weights while keeping tension in your forearms, turn your palms downward. Flip your palms back up and repeat.
3. Standard Bicep Curl
Because this exercise is a supinated bicep curl, your hands should be facing inward at the action's apex. To begin, place a dumbbell at your waist and hold one in each hand with the thumbs pointing outward. Slowly raise the dumbbells to your chest by curling them up while tensing your biceps. Keep your elbows firmly at your sides the entire exercise. Return the dumbbells to the starting position slowly after applying pressure for one to two seconds in the top position. Repeat for the desired number of times.
4. Concentration Curl
The final dumbbell workout for the biceps that is pumped is the concentration curl. Do this while seated and holding a dumbbell in one hand. Your elbow should be placed on the inner of your thigh while holding the dumbbell in between your legs. To elevate the dumbbell, turn at the elbow. Keep your elbow in contact with your inner thigh at all times. Squeeze your hands at the highest position for one to two seconds. The weight should then be progressively brought back to its starting position.
Related article: 6 Best Tricep Excercises for Muscular Arms
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