In as we speak’s video we have a look at the very best dumbbell exercises for biceps. We’re going to deal with a number of areas of coaching: from energy, to energy in addition to hypertrophy and some others you’d anticipate together with one of the best ways to coach the brachialis muscle of the higher arm, which helps the scale and look of the biceps.
First we cowl energy. The important thing, identical to in our chest video, is that there are two non dumbbell exercises that match completely right here and that’s the barbell curl and the weighted chinup. As we all know from the dumbbell bench press nonetheless, there’s a drop off within the quantity of weight you may carry if you transfer from a barbell curl to particular person dumbbells. That’s, except you cut up them up into alternating arms. Right here your core doesn’t should work as exhausting to stabilize the upward movement of the dumbbells and you may deal with extra weight for a neater progressive overload.
That stated, I don’t imagine that is the one possibility with regards to constructing the energy of the biceps. I’d recommend you additionally do the weighted chinup. Not like the barbell bench to dumbbell bench nonetheless, you don’t should expertise a drop off within the weight you utilize simply since you change from weight plates to a dumbbell. Simply hook the dumbbell up the best way I present you and you’re all set and able to carry out the weighted chinup and cargo up the biceps for progress.
Subsequent we deal with energy. The aspect of pace is vital to maximizing the impact of energy coaching for our biceps. Right here as properly, you wish to attempt to discover a approach you can launch the load throughout the repetition to appreciate true energy improvement. One of the best ways to do that is with the weighted plyometric chinup. The aim is to blow up your physique up and over the bar with a fast catch and launch of the cross bar. When you can not deal with the extra weight round your waist, use the dumbbell as a step as much as the bar.
The aim, as with every energy improvement coaching, is to remain sub maximal in your effort and deal with transferring as a lot weight as you may management with an elevated rep velocity. When you discover that the load you choose is so heavy that you must both cheat the shape an excessive amount of otherwise you can not preserve correct pace, decrease the load used and begin once more.
For hypertrophy you wish to discover eccentric muscle harm. One of the best ways to do that is with the seated incline curl. Choose up a pair of dumbbells and curl them however don’t neglect to actively contract the triceps on the backside of each rep to boost the stretch reflex and energy of contraction on the biceps. You may see me do that on each rep within the video demonstration. When you attain failure, probably the most efficient issues you are able to do is take the reps past. You are able to do this with an eccentric solely rep carried out by sitting up on the finish of the bench after which slowly reducing your physique and the dumbbells again down.
A slight variation on that is proven to realize a metabolic stress as properly. Right here you wish to set up a burn within the working muscle and attempt to preserve it there for so long as doable. I take advantage of an extra place that enables me to get some drag curls in on the finish of the mixture to do that rather well.
We at all times wish to regulate the correctives on this channel as properly. Within the case of the biceps, we deal with sustaining well being of the elbow. As anybody who has had points with medial elbow ache whereas curling or doing any pull actions for that matter can inform you, it could actually hamper your means to get outcomes. Keep in mind to load the dumbbell deep within the palm of your hand to keep away from overstressing of the distal finger tendons. This may be achieved via both a dumbbell wrist curl should you can deal with lighter weights solely or a carry if you’re as much as the duty of heavier weights.
Included are just a few different exercises to emphasise the brachialis. This muscle lies beneath the biceps and could be educated with some modifications of the curl to minimize the contribution of the biceps barely. Right here I present you a cross physique variation of a hammer curl that can assist so as to add width to the higher arm and could be carried out with just a few dumbbells.
Give these exercises a shot everytime you don’t have entry to the usual barbell strikes or simply wish to an additional problem. In case you are on the lookout for an entire program that can assist you to to not solely construct sturdy, muscular shoulders but additionally develop an entire athletic physique, you’ll want to hit the hyperlink under and seize one of many ATHLEAN-X Coaching Programs.
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When you wrap the leash around yourself, do you have to bark like a dog each time you do a pull up?
Why is it hard to grow biceps?
Will improving grip strength help relieve some of that elbow pain?
So many people tell me that Jeff has bullshit advice…. and i cant help but doubt after I'll I've heard. Can anyone tell me if they've made some serious progress with Jeff's workouts
Naked his arms are ok, in shirt in a way ugly🤔 biceps like a balloon. Probably good trainer, but don't like his body very much… speaks like a dork
You are so great people at your age cant walk
The palm thing really helped me. I was wondering why my wrists hurt so much. Thanks man!
Hi Jeff, can you please address the need (or not) to do resistance training to lose fat. I ONLY lift weights now to keep my existing muscle mass (thus keeping my metabolism high) and lose fat. Thanks a lot!
Bros cheating so hard rn, I don't have a damn bar to do pullups g, gimme a dumbbell exercise for power please
Lol dumbbells yet first couple are pullups. Use dumbbell as stepping stool to reach pull up bar? Gtfo
Love this!
He thinks his viewers are special ops
The cross body curls are killer.
Hello nice video. I am wondering is there any benefit towards exercising your wrists by holding a dumbbel distally in the fingers? Or is it entirely bad for your elbow? Thank you. Also what do you think of an underhand dumbbel curl for brachialis?
Thank You Sir for the routine
great exercises
He is the best! Excellent explanations rooted in science!
Is the physic you have all natural “.? Thanks for the video
What if we only had an ezbar ? Work out.
For the power exercise, can we use an underhand grip incline row if we don’t have access to a pull-up bar?
Power
Jeff,
On your corrective exercise you focus on the inside of the elbow. What if your pain is on the outside of the forearm. Running down the in inner ulna?
He's wearing a SHIRT!!
You need to grow your muscles a bit. You body looks like a 18yr old, just started to workout. It was just a joke. Absolutely love ur videos. You apply thought into your videos and have been using some of your RIM’s and i can see the difference. Keep up the good work.
So nice
Great stuff. Science and common sense; great combination. Thanks Jeff!
Man, I really don't think that weighted chinups should be considered as dumbbell exercises. 😅
Jeff, thank You.
I’d like to know how to train my normyabrams and my richeytretheweys.
I love that decline to upright to bent forward curl cycle for the absolute BURN. Id also reccomend some crush grip curls. Grab a heavy dumbell and take it to the preacher curl bench and squeeze against the ends of the dumbell with your elbows locked in at shoulder width and curl it.
This man veins have veins
Great as always many thanks for the free advice …!
How to reduce stretch marks ?
I asked him for his autograph and he signed with both hands at the same time to keep the weight even.
Several years later
I was wrong
Still haven't got through most of these muscle-specific workouts yet.
Hi athelex can we push up betwen ech set
Thankd Jeff!!! "You delivered…As Always!!!" "What A Burn!!!!!!!!!👍
01:20 Strength: 03:01 One at a time dumbbell curl & 1:58, 03:39 Weighted chin-up (Optional 01:42 Barbell curl)
04:03 Power: 04:23 Weighted plyometric chin-up
05:20 Hypertrophy: 05:48 Dumbbell incline curl
07:09 Metabolic: Mechanical drop set 07:21 Dumbbell incline curl – 07:40 Dumbbell curl – 07:59 Drag curl
08:29 Total body: 08:40 Dumbbell underhand dead row
09:20 Corrective: 10:20 Wrist curl & 11:10 Farmer's carry
12:05 Brachialis 12:17 Cross body hammer curl (pronated forearm
01:20 Strength: 03:01 One at a time dumbbell curl & 1:58, 03:39 Weighted chin-up (Optional 01:42 Barbell curl) 04:03 Power: 04:23 Weighted plyometric chin-up 05:20 Hypertrophy: 05:48 Dumbbell incline curl 07:09 Metabolic: set 07:21 Dumbbell incline curl – 07:40 Dumbbell curl – 07:59 Drag curl Mechanical drop 08:29 Total body: 08:40 Dumbbell underhand dead row 09:20 Corrective: 11:10 Farmer's carry 10:20 Wrist curl & 12:05 Brachialis 12:17 Cross body hammer curl (pronated forearm)
Thanks for great video!!
This definitely is not made for beginners both trying to lose weight,as well as gaining strength,bulk and tone. Haha,I can barely do a few pull-ups with my own weight. Wrong exercises for me 🤣 (I work hard and try hard but I am not able to do things such as weighted pull-ups and others similar to these exercises).
I always read the description
Good stuff Jeff. Thanks bro.✊🏾