Do you want to get bigger biceps with dumbbells? Dumbbells are reliable for wider biceps but you have to do the right exercises. Let’s explore how to get wider biceps with dumbbells.
How To Build Bigger Biceps With Dumbbells? Exercise Options
As a fitness instructor, I always suggest certain exercises that have effective benefits for bigger biceps. I don’t want my students to do anything in vain, so I choose the right type of exercise. Some require a chair to sit on and some are done standing.
Let’s find out more!
1. Concentration Curl
Find a chair and sit comfortably, opening your legs about shoulder-width apart. Hold your dumbbells in one hand. Next, place your elbow on your thigh, then lift the dumbbells by bending your elbow. Lower it slowly, you can do the same for the other hand.
2. Incline Curl
Prepare a chair that can tilt 45 degrees, sit comfortably in a 45-degree position, and then hold the dumbbells. You must hold the dumbbells in both hands. Make your hands stretched down then lift the dumbbells and lower them again.
3. Dumbbell Curl
Make a standing body position with your legs spread, just wide enough for your shoulders. In each hand, hold dumbbells, and make your hands in front. Lift and lower the barbell either one at a time for each hand or simultaneously.
4. Seated Curl
For another chair exercise, simply sit down and hold dumbbells in both hands. Bend your elbows to lift the dumbbells towards your shoulders. Make sure your upper arms are stable, and only your forearms move.
Do some of the above exercises consistently, starting with low intensity and increasing as you can.
FAQ
Can dumbbells enlarge the biceps?
Regular biceps training can help you achieve your biceps enlargement goals. You can try a variety of movements that target the biceps such as hammer curls, concentration curls, and so on.
What’s the difference between dumbbells and barbells?
At first glance, we can tell both are for weight lifting, dumbbells have short handles with weights at the ends. While barbells can have weights attached to the ends and have long rods.
How to grow biceps fast with dumbbells?
You can choose dumbbell exercises that focus on building biceps. Consider incline dumbbell curls, Zottman curls, concentration curls, hammer curls, and dumbbell bicep curls.
How long can you get bigger biceps with dumbbells?
Depending on the intensity of your workout, you can get bigger biceps with dumbbells in 6-8 weeks. About 5 weeks after that, if you have a lot of muscle mass, you can see significant changes.