To build biceps using only dumbbells, you will need patience, strength and the help of your genes! To tackle this challenging task brilliantly, read the complete guide in this article!
If you are not looking for easy ways to work out muscles and decide to learn how to pump up your biceps with dumbbells, you can rest assured - in this article you will find a complete guide to solving this difficult task. It will be really difficult to complete it, but we are tough guys, right?
Here's what our expert, Alexey Hernandez Ortega, says about it:
Building biceps with dumbbells alone is very difficult. Honestly, only genetically gifted people can do this. In the creative process of body building, the situation is this: the larger the arsenal of equipment, and therefore the exercises, the more likely success is. But nothing is impossible, let's do it!
Here you will find the best exercises for pumping up your biceps with dumbbells and an effective workout to achieve super results!
So, let's get started, as a basic one, we offer you the following video program, a good addition to which would be arm strength training for beginners.
Now let’s take a quick look at the anatomy and figure out how your muscles work under load.
Genetics and muscle building
There are factors that influence the effectiveness of a training program. Genetics will always play an important role in how each part of the body develops. The conditions that determine the success of training are endless:
- age,
- nutrition,
- biochemical characteristics of the body,
- discipline,
- determination,
- training experience,
- their intensity,
- relationship between consciousness and muscles,
- subsequence,
- changes and much more.
But you can control the difficulty of your workout and the sequence of exercises.
Forget about genetic limitations and focus on how to break them - that's what this article is really about, not just whether you can build biceps with dumbbells. Because the body is not accustomed to the unusual stress of strength training, most people experience rapid growth when they start lifting weights. However, the longer you exercise, the more resistance your body begins to show towards development. Then you need more and more time and effort to achieve results.
Arms, which grow quickly from any workout in the early stages, require some changes to grow as you progress.
There's really a lot you don't know when you start training. At this stage, body position, technique, principles are just words, not guidelines for your work, and you throw yourself into the pool headlong and just start training. Unfortunately, we will have to think and analyze further.
Therefore, you must get creative to maximize muscle growth and strength gains. And even more so if you set yourself the task of going against genetics and building up your biceps quickly with dumbbells. Solving this question will make you remember how quickly your muscles grew in the first months of training and think about anatomy.
Weight and number of repetitions
When performing a seated dumbbell press, we select such a weight that the athlete can perform from 6 to 12…15 repetitions.
- The last 1-2 repetitions should be repeated with some effort and muscle failure is achieved.
- The pace of the exercise should ensure that you are under load during all repetitions in one approach for 15-45 seconds.
- The number of working approaches depends on the training goals and ranges from 3 to 5.
Since the deltoid muscle, especially when starting training, is sensitive to increased load, you should take care to have weights in increments of 1 kilogram, or even 0.25...0.5 kilograms, add working weight smoothly and take your time! Quality comes before load here!
Be sure to read the article on how to increase working weights in exercises.
This will prevent shoulder injury from excessive load, especially in girls.
Alternating dumbbell presses, by the way, are COMPLETE BULLSHIT as this leads to the inclusion of other muscles in the deltoids training and increases the risk of injury.
This can only be done if you have an injury to one shoulder, but want to train your other arm.
Biceps anatomy
The biceps is a very small muscle group. This biceps muscle begins under the deltoid and continues below the scapula.
Its basic function is to rotate the wrist and flex the arm. Because a powerful physique is associated with big arms, many athletes focus their energy and attention on building biceps.
These smaller muscle groups tend to respond differently to larger muscle groups because they have limited participation in daily activities outside the gym. They will respond almost immediately to any stimulation because they don't work much.
When we start training, it is an extreme shock to the body, in this case to the biceps. In response to the shock, the biceps begins to adapt to it and becomes larger and stronger.
You can read more about the anatomical features of biceps training here. And now we will step by step analyze an excellent workout for biceps, which you will perform exclusively with dumbbells.
How to properly pump up your biceps with dumbbells
Knowing these exercises, you can equally successfully pump your biceps with dumbbells at home and in the gym, because all you need is free weights!
Standing dumbbell curl
This is perhaps the best exercise for increasing overall mass for the biceps.
Standing dumbbell curl
To properly pump up your biceps with dumbbells in this exercise, stand with your feet shoulder-width apart. A stable position allows you to truly focus on using your biceps to lift heavy weights while ensuring maximum safety.
Take the dumbbells with a neutral grip. As you exhale, lift the dumbbells to shoulder level, while simultaneously supinating your wrists - turning your arms palms up. Continue curling your arms until your biceps are fully contracted. The shoulders remain motionless during the exercise. As you inhale, slowly lower the dumbbells to the starting position.
Perform 1 easy set of 30 reps as a warm-up to increase blood flow to your muscles. Three sets of heavy weights must be performed using proper technique.
- 1 easy set of 30 reps to warm up
- 1 set of 12 reps
- 1 set of 8 reps
- 1 set of 6 reps
Now the mechanism has started. You can feel how the skin on your arms tightens and your biceps become larger, but you just pumped them with dumbbells.
Now is the time to take your muscles up a notch with a superset! It consists of two phenomenal exercises for building and increasing biceps – the Scott Bench Biceps Curl and the Hammer Grip Dumbbell Biceps Curl.
Bicep curls on a Scott bench
This exercise is ideal for overall biceps development, mass and shape. This exercise works to lengthen and thicken the biceps, putting more stress on the lower part of the biceps. This exercise makes the biceps look like they are bursting out of the forearm.
One-Arm Bicep Curl on Scott Bench
Place your right arm holding a triceps dumbbell on a pad for an isolated bicep curl. Bend your arm so that the dumbbell is at shoulder level. This is the starting position.
As you inhale, slowly straightening your arm until your biceps are fully stretched, lower the dumbbell down. As you exhale, straining your biceps, bend your arm toward your shoulder. For maximum muscle tension, rotate the hand clockwise (the little finger should be higher than the thumb). Repeat as many times as necessary and change hands.
Hammer grip dumbbell curls
This is one of those exercises that you can use to build your biceps with dumbbells at home, given the required weights.
It is ideal for adding mass, shaping, separating and creating a biceps peak. The exercise really targets the outer head of the biceps, creating separation between the biceps and triceps, and using dumbbells allows for maximum concentration.
Hammer grip dumbbell lift
- Stand straight, feet shoulder-width apart, knees slightly bent. Hold dumbbells with your palms facing your body.
- Keep your back straight and your head elevated. Begin to bend the dumbbell upward in front of you (parallel to your body), keeping your palms and elbows locked.
- Feel your biceps and forearm contract and bend your arm. Lower the weight and repeat with the other hand.
Seated dumbbell press
As was said, the seated dumbbell press exercise is a basic one, since its implementation involves several joints (shoulder and elbow) and many muscles with a wide amplitude.
There are several varieties of its implementation, but all of them are characterized by one thing: strict vertical fixation of the back in a vertical position with the help of a backrest. BE SURE to keep your back straight!
This prevents the inclusion of other muscle groups and, most importantly, avoids injuries to the lumbar spine, which can occur during standing presses due to excessive bending or swinging.
You can also use a weightlifting belt for additional stabilization of the lower back (you can see just below that I’m wearing it).
The seated dumbbell press is a great exercise, but to experience its effectiveness, it must be done with strict form.
Superset
One-arm dumbbell curl on an incline bench
- 3 sets of 12 reps
- Body part: Biceps Equipment: Dumbbells
Hammer grip dumbbell lift
- 3 sets of 12 reps
- Body part: Biceps Equipment: Dumbbells
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We continue to upgrade your options for effective training. An exercise that started out as a simple standing dumbbell curl has now been elevated to "armed and dangerous" status along with the previous superset. Continue this shock therapy with incline dumbbell raises.
Now is the time to do this exercise, because the purpose of this movement is to stretch the biceps. With the amount of blood already in the biceps from previous supersets, the stretch will work well and stimulate even more development.
Raising dumbbells for biceps on an incline bench is aimed at both increasing mass and pumping up your shape. We will perform this exercise from the front to work the entire biceps.
Alternating dumbbell raises on an incline bench
Sit with your back on an incline bench set at an angle of approximately 45 degrees. Using an underhand grip, grab the dumbbells and lower your arms with your palms facing forward. Curl your arms in an arc, squeezing your biceps throughout the entire range of motion.
Alternating dumbbell raises on an incline bench
Move your elbows slightly forward and control the weight as you lower the dumbbells to maximize the stretch. Repeat with the other hand.
- 1 set of 8 reps per arm with very heavy weight
- Immediately perform the following set with a light weight of 12 reps
Standing dumbbell curls for pumped up biceps
And again the rise! We're not done yet, but we're almost there. To effectively tone your biceps with these dumbbell curls, start the first set with the heaviest weight you can lift and then work your way down to failure. So you start with a heavy weight and end with a light weight.
The goal of this approach is to completely overload the biceps to ensure that they are truly tired and to give them the impetus for intense work.
Using a reverse grip, grab dumbbells with the maximum weight you can lift, palms facing forward. Curl the dumbbell while keeping your elbows stationary and close to your body.
Do three repetitions with the maximum weight, then decrease the weight until you are unable to do at least one more repetition.
Your weight loss should look something like this:
- 1 x 3 reps
- 1 x 5 reps
- 1 x 7 reps
- 1 x 10 reps
- 1 x 10 reps
- 1 x 15 reps
- 1 x 20 reps
Basic biceps workout
In a superset we do 1 warm-up set + 3 working
supersets
Barbell curl
- 4 sets of 20,12,8,6 repetitions
- Body part: Biceps Equipment: Barbell
Attention: perform the 1st approach with a small weight for warming up.
EZ-barbell curl on a Scott bench
- 4 sets of 20,12,8,6 repetitions
- Body part: Biceps Equipment: Barbell
Hammer grip dumbbell curls
- 3 sets of 12 reps
- Body part: Biceps Equipment: Dumbbells
Seated dumbbell curls
- 4 sets of 8,12,8,12 repetitions
- Body part: Biceps Equipment: Dumbbells
Warning: 1 set of 8 reps per arm with very heavy weight. Immediately perform the following set with a light weight of 12 reps.
Barbell curl
- 7 sets of 3,5,7,10,10,15,20 repetitions
- Body part: Biceps Equipment: Barbell
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Stretch and flex your biceps between sets for maximum performance and development. This program will really allow you to pump up your biceps with dumbbells! For them it will be something like an explosion or shock therapy. At the end of your workout, it will probably even hurt to raise your hands to wipe the sweat from your forehead.
As an alternative, and for those who like to progress quickly, as a second training for the week, I offer a second training session for pumping up biceps.
Exercises at home without dumbbells
For children and teenagers, girls, as well as all other categories of novice athletes, it is advisable to pump up their biceps at home without equipment or using various homemade means.
Alexander Shestov
TRX Certified Trainer
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An ordinary plastic bottle filled with water or sand can initially replace light dumbbells.
Medical rubber (tourniquet) will also help you practice at home without dumbbells. You can successfully use it as a weak spring, which you just need to attach to something or press with your foot to pump up the flexor of the arm at home without dumbbells and a barbell. At the very least, this will be the first step in preparing the body for further, more serious training.
Biceps workout with dumbbells from an expert
Alternating dumbbell curls while standing
- 5 sets of 6-12 reps
- Body part: Biceps Equipment: Dumbbells
Attention: In the initial position, the palms are directed towards each other. When lifting the dumbbell, turn your hand with your palm towards your face.
Lifting a dumbbell for biceps with one hand with emphasis on an inclined bench (half amplitude, to the middle)
- 3 sets of 12 reps
- Body part: Biceps Equipment: Dumbbells
One-arm dumbbell biceps lift with emphasis on an incline bench (from the middle of the amplitude to the top)
- 3 sets of 12 reps
- Body part: Biceps Equipment: Dumbbells
Attention: starting position - arm bent at the elbow at an angle of 90 degrees
Concentrated dumbbell curls
- 3 sets of 12 reps
- Body part: Biceps Equipment: Dumbbells
Hammer grip dumbbell curls
- 3 sets of 12 reps
- Body part: Biceps Equipment: Dumbbells
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Of course, each of the exercises listed has its own accentuated load on a separate part of the biceps. And they must be used in accordance with the preferred goal of biceps development
Tips for girls
Biceps exercises with dumbbells for girls are no different from purely “male” exercises. You just need to consider the following:
The weights used for exercises are much smaller - usually 1-2 kg, no more. Due to this, there can be more than ten to fifteen repetitions - it all depends on the preparation. There is no particular need for supersets. However, it’s all about the physical fitness of each individual athlete. In this case we mean the entry level. You should take more time to rest between sets.
Let's go to training!
In order for the peak of your biceps to evoke admiring glances from the fair sex and respectful glances from your colleagues in the gym, the arm muscles need to be trained wisely, and it doesn’t matter so much whether you pump them with dumbbells or a barbell, use a machine or your own weight.
In addition, remember: muscles are forged not only in the gym, but also in the kitchen! Therefore, if you simultaneously begin to control your weekly menu, the result will not be long in coming.
Sports nutrition will help speed up the process of gaining muscle mass - protein, creatine, gainer, arginine, BCAA, amino acids. These supplements are specially designed for athletes and fitness-active people of different fitness levels. Such drugs are completely safe, and their effectiveness has already been proven.
Diet during training
To quickly build muscle, you can use special protein supplements for increased weight gain.
Sports nutrition most often contains the following components:
- proteins for building muscle fibers;
- amino acid complex, already dissolved and half-split for better absorption in the body;
- creatine is the best energy drink for muscles;
- mineral and vitamin supplements, including rare trace elements.
It is equally important to consume animal proteins in their natural form - about 1.5 grams per kilogram of body weight.
The emphasis should be on white meats, fish, nuts, dairy products and eggs.
Carbohydrates should be complex - these include vegetables and cereals. The best fat to eat is homemade sour cream.
Approximate diet for weight gain
- 8:30 – breakfast – 100-150 grams of low-fat cottage cheese, berries, freshly squeezed juice;
- 11:30 – second breakfast – whole grain bread, cottage cheese, steamed meat or fish, 2-3 boiled eggs;
- 13:30 – lunch – steamed meat, buckwheat, fresh vegetables. Those who cannot live without the first course for lunch can eat cream soup;
- 16:30 – afternoon snack – egg, vegetables, fruits;
- 18:30 – dinner – low-fat fish, porridge, baked vegetables;
- 20:00 – light snack before bed – yogurt or kefir;
You need to drink at least two and a half liters of water. It is better to give up coffee, cocoa and tea, which retain fluid in the body.
Alcohol and tobacco should be avoided completely!
