Home For Men 12+ Best Bicep Workout With Dumbbells At Home For Men In 2021

12+ Best Bicep Workout With Dumbbells At Home For Men In 2021

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If you are planning to visit the gym after the pandemic, most likely you will work from the biceps. The bulky, front arm is a muscle part that accentuates your strengths and deserves attention. Burly biceps are a popular target for gym-rat and can up your overall appearance.

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However, what your reasons may be, such as aiming to have a figure like the next Arnold Schwarzenegger or to impress your date, it costs to integrate the best bicep exercises into your everyday workout. You may build that desirable triangular shape to your biceps and that girth to your upper body.

If you’ve never done a bicep workout before, you’ll soon realize that it’s a challenging task to obtain that well-built muscle. This doesn’t mean that you will never get that amazing biceps, rather you would need to follow strict commitment to do some workouts targeting your biceps. However, before jumping right into the top bicep workouts, you should know what to look out for.

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What are Your Biceps?

Your basic is the big muscle on the anterior of your upper arm. Biceps or its Latin name biceps brachii (meaning ‘two-headed muscle of the arm’), helps to spin your forearm and bend your elbow.

As mentioned earlier about its Latin name, the biceps has two sections, including the long head and the short head. Both heads originate from the scapula (shoulder blade) and come together with the middle arm to create a muscle mass. At each end, there are tendons, connective tissues that connect the muscles to bone and freely move and rotate the forearm 90 degrees. Let’s learn more about those two heads.

Long Head

Without diving too deeply, the long head emerges from the glenoid, which is a cavity in the scapula. The head passes through the shoulder joint and comes out to the upper arm by a small part in the humerus.

Short Head

On the other end, the short head begins from the coracoid, a projection on the scapula. It is aligned next to the long head inside the arm.

Function

Again, the bicep function is to help bend the elbow and rotate the forearm. Although you might think that the biceps may be the most powerful flexor of the forearm, it has the primary role of stabilizing the deeper brachial-is muscle to project greater strength and body movement.

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13 Best Bicep Exercise For Men

Moving on to the actual exercise, the best bicep workout would lead to greater muscle mass, strength, stability, and charm. You can immediately start doing the best bicep workouts by adding these movements to your fitness routine. 

Continue reading for men’s 13 best bicep exercises.

Alternating Incline Dumbbell Curl

If you want to make your bicep bigger, the Alternating Incline Dumbbell Curl is one of the best options. This movement works on your upper section of biceps brachii, sizing up that muscle you’ve been looking for. Here is a proper way to do the Alternating Incline Dumbbell Curl;

  1. On a slightly bent bench, recline while holding a dumbbell in each hand and facing the palms forward.
  2. While maintaining your elbow and shoulder still, slowly raise one dumbbell towards the front of the shoulder.
  3. Keep that position for a moment by squeezing your top bicep.
  4. Gently swing down the weight to the start position.
  5. Repeat this movement on the other side.

Seated Alternating Hammer Curl

Although this one is not the most popular bicep workout, the Hammer Curl is a go-to exercise for bodybuilders and strongmen. This Seated Alternating Hammer Curl variation lets you work on each side of your arm, focusing on singular expansion and isolation. In other words, the Hammer Curl lets you target different muscles such as your biceps brachialis that will form the strength and shape. To achieve a Seated Alternating Hammer Curl;

  1. While sitting on a 90-degree bench, face your palms towards your body with a dumbbell in each hand and extend your arms straight towards the ground.
  2. Maintain your elbow and shoulder still and slowly raise a dumbbell in front of your shoulder.
  3. Wait a few seconds in that position, squeezing your top bicep.
  4. Slowly pull down the weight to the start position.
  5. Repeat this movement on the other side.

Standing Reverse Barbell Curl

Barbell Curl is a more commonly practiced workout. However, reversing the grip can strengthen your bicep even more! When you wrap a barbell with a firm grip, you waste energy on the often underused brachioradialis. The Standing Reverse Barbell Curl is a great way to get your bicep muscles working, but remember, you don’t need to go heavy with these ones. Lightweights will definitely do the trick. To perform Standing Reverse Barbell Curls;

  1. With a barbell on both of your hands, distance your feet shoulder-width apart, extend your arms towards the ground and pull your shoulders back.
  2. Maintain your elbow and shoulder still and slowly raise a dumbbell in front of your shoulder.
  3. Wait a few seconds in that position while squeezing your top bicep.
  4. Slowly pull down the weight to the start position.
  5. Repeat this movement on the other side.

Seated Alternating Dumbbell Curl

The dumbbell curl is one bicep exercises to not miss out. This iconic curls can easily focus on your forearm and upper arm muscles. However, according to the published research in the Journal of Sports Science and Medicine, it mentions that the Seated Alternating variation is an especially effective bicep exercise.

For lifting, the more weights you carry, the more bigger biceps you will get, however, don’t forget to contract when lifting. Here is the proper way to do the Seated Alternating Dumbbell Curl;

  1. While sitting on a 90-degree bench, face your palms forward and hold the dumbbell in each hand.
  2. Maintain your elbow and shoulder still and slowly raise a dumbbell in front of your shoulder.
  3. Wait a few seconds in that position while squeezing your top bicep.
  4. Slowly pull down the weight to the start position.
  5. Repeat this movement on the other side.

Standing Cable Curl

This workout is different from cable-work you think about. Cables actually work the best to activate different body parts, especially the bicep brachioradialis. The Standing Cable Curl makes your muscle to consistently resist, concentrating on your muscles and giving you a far greater chance for an efficient bicep workout. Follow these steps to do Standing Cable Curls;

  1. Stand with a shoulder-width parted legs towards a cable machine with the handle on the lowest setting.
  2. Grab the handle with your palms facing forward and arms lengthened straight to the ground.
  3. Maintain your elbow and shoulder still and slowly raise a dumbbell in front of your shoulder.
  4. Wait a few seconds in that position while squeezing your top bicep.
  5. Slowly pull down the weight to the start position.
  6. Repeat this movement on the other side.

Standing Barbell Curl

When you’ve once tried the more complicated curl variations, you should come back to the old one. The Standing Barbell Curl is generally the most exercised bicep workout because it targets both of your arms at the same time and evenly, which is perfect for stability and control. Here is the steps for Standing Barbell Curl;

  1. Stand straight and grab the barbell with a broad, underhand grip.
  2. From the hip height, squeeze your core and contract your biceps to lift the bar up to your shoulder.
  3. Maintain your elbow and shoulder still and slowly raise a barbell in front of your shoulder.
  4. Wait a few seconds in that position while squeezing your top bicep.
  5. Slowly pull down the weight to the start position.
  6. Repeat this movement on the other side

Zottman Curl

Another best bicep exercises is the the Zottman Curl that activates the following three major muscles in the biceps: the biceps brachii, brachialis and the brachioradialis. Here are the steps for the Zottman Curl;

  1. Hold a dumbbell on each side of your hand.
  2. Switch your palm position forward by turning your arms.
  3. Flex your elbows and curl the dumbbells near your shoulders while keeping your upper arms in place.
  4. Maintain the 3rd step for a few seconds and then rotate the dumbbells, making your palms facing forward.
  5. Gently let the weights down in that position.
  6. Rotate the dumbbells back to the beginning position.
  7. Repeat the movement.

Decline Dumbbell Curl

The Decline Dumbbell Curl is a bicep exercise to contract your muscles while lying down with your arms lengthened at your choice. Here are the steps for the Decline Dumbbell Curls;

  1. Set a bench to 45 degrees and lie with your chest faced downward.
  2. With your upper arms still, flex your elbows and curl the dumbbells towards your shoulders as far as you can.
  3. Stop a few seconds after lifting.
  4. Slowly set the weight down to the beginning position, entirely extending your arms at the bottom.

Concentration Curl

The Concentration Curl targets solely on the core upper arm. Prepare a dumbbell and focus on the muscle contraction. Here are the steps for a Concentration Curl;

  1. Sit on the bench and open your legs wide.
  2. Place your arm that has the dumbbell on the same leg side slightly under the knee, letting the weight hang between your legs.
  3. Put the other empty hand on your thigh to maintain an upright and stable torso.
  4. Lift the dumbbell.
  5. Wait a few seconds in that position while squeezing your top bicep.
  6. Slowly pull down the weight to the start position.
  7. Repeat this movement on the other side.

Cable Flex Curl

This Cable Flex Curl works well on tensing your biceps while switching bent muscles. Keeping your arms in that position will definitely be a great bicep workout, but make sure to not overly flex your muscles. Here are the steps for the Cable Flex Curls;

  1. Stand with the two weight of a cable crossover station between you.
  2. Use your hands to hold a high-pulley handle in each side.
  3. Pull your arms to the sides while maintaining the parallel angle to the ground.
  4. Leave your right arm as it is and bend one of your hand near your head.
  5. Gradually extend your left arm.
  6. Repeat the movement for the other arm.

Preacher Curl

Adored by the Austrian maestro, the Preacher Curl focuses on your front-arm muscles to make a bigger muscle size. This movement is great for stability and moving the upper arm. Here are the steps for the Preacher Curls;

  1. Grab a barbell with your hands parted six inches.
  2. Lay your upper arms on the sloping pad of a preacher bench while flexing your elbows a little.
  3. Flex your elbows and pull the bar to your shoulders, with your upper arms still.
  4. Stop a sec and squeeze your biceps at the top motion.
  5. Gradually return your starting position.

Seated Cable Row

The Seated Cable Row looks more like a back exercise, but it is one of the top bicep exercises, with the upright position. When you sit and row, the workout will directly target your biceps. Here are the steps for the Seated Cable Rows;

  1. With your knees little flexed, stand on the platform and sit at a seated cable row station.
  2. Face your palms together and grab a V-bar with them.
  3. Roll your shoulders back when you move the bar near your torso.
  4. Squeeze in that position and then slowly go back to the beginning position.

Bent Over Row

The Bent Over Row also works on the bicep and upper body muscles by the pulling motion. For more effective result, add more weight. Here are the steps for the Bent Over Row;

  1. With your hands shoulder-width apart, extend your arms and grab a barbell.
  2. Flex at your hips and knees while squeezing your core for balance.
  3. Move the bar towards your ribcage.
  4. Stop a sec at the position and then let it down to the starting position.

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Tips for the Best Bicep Workout

If you already know you will return to the gym after the quarantine to shape your arms big, make sure to try these bicep exercises to see your desired result. But this doesn’t mean you are guaranteed to get that bulky biceps. Consider these tips for greater efficiency.

Warm-Up

Make sure to warm up before trying out the mentioned bicep exercises, you will see the difference. A light weight motion or a stretch will have your blood flow more to your muscles, which means you can get more oxygenation and a more powerful pump.

Remember to Squeeze

As mentioned earlier several times in the description of the workouts, make sure to squeeze your muscles at the top to tense your bicep, breaking down the muscle fibres and helping you develop that muscle mass.

Rest More

Resting periods in different workouts will affect your result of the bicep workouts. For straight muscle growth, you need more rest to let your muscles repair for two to three minutes. This rest will let you lift with all your capacity and build that body you want.

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General FAQ

What is the best exercise for activating your biceps?

Although the bicep curl is commonly done for bicep workouts, the concentration curl will work better to build that bicep you want as it activates more body parts.

How often should I train biceps?

There is no rule for resting but allow yourself to rest at least one day in between each muscle group session. You can also work on those biceps non-consecutively.

Why are my biceps not getting bigger?

If you do those bicep exercises, but don’t get that result you expect, the causes can be due to those two factors: lack of food and lack of concentrating in breaking down the bicep muscle fibers. For more weight, eat more to create more thin protein to develop your muscle. For the bicep muscle fibers, work on lifting heavier weights and focusing on more intense workout routine.

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