Are you looking for an effective biceps workout that you can do at home with just a pair of dumbbells? Look no further! This biceps workout routine only takes 20 minutes, and you don’t need any fancy equipment – just a pair of dumbbells.
This biceps workout is perfect for beginners as well as advanced lifters. The beauty of this workout is that you can adjust the weight and number of reps to match your level.
What Are Biceps Workout?
The biceps are the muscles on the front of your upper arm. They’re responsible for bending your elbow and helping you lift things. This muscle is actually made up of two different muscles: the biceps brachii and the brachialis.
The biceps brachii has two heads, or “bellies,” which meet in the middle of your upper arm and it is the most visible muscle in the biceps group.
The brachialis is a long, thin muscle that runs under the biceps brachii. It’s responsible for helping the biceps flex your elbow.
20-Minute Biceps Workout With Dumbbells
Getting big biceps is a common goal for many guys at the gym. And while bicep curls are typically thought of as the best exercise for biceps, there are actually a lot of different ways to work this muscle group. Here is the best 20-min biceps workout routine that will help you shape your biceps in no time:
1. Seated Alternating Dumbbell Curls Biceps Workout- 3 Sets Of 12 Reps
How to do Seated Alternating Dumbbell Curls:
Sit on a bench with your back straight and a dumbbell in each hand, palms facing forward. From here, slowly lift one dumbbell to the front of your shoulder while keeping your back pressed firmly against the bench and elbow and shoulder stationery. pause for a count of two at the top of the movement, and then slowly lower the dumbbell back to the starting position. Repeat with the other arm.
2. Standing Resistance Band Hammer Curls – 3 Sets Of 12 Reps
How to do Standing Resistance Band Hammer Curls:
Step on the center of a resistance band, and hold the band with your palms parallel to each other. Curl your hands toward your shoulders, maintaining the position of your palms throughout the entire range of motion. pause for a count of two at the top of the curl, and then slowly lower your hands back to the starting position.
3. Hammer Curls – 3 Sets Of 12 Reps
How to do Hammer Curls:
Start by holding a dumbbell in each hand with your palms facing your thighs. From here, curl the weights up to your shoulders, maintaining the position of your palms throughout the entire range of motion. pause for a count of two at the top of the curl, and then slowly lower the dumbbells back to the starting position.
4. Preacher Curls – 3 Sets Of 12 Reps
How to do Preacher Curls:
Sit at a preacher curl bench and adjust the seat so that your armpits are level with the top of the pad. Grab a dumbbell in each hand, and let them hang at arm’s length with your palms facing forward. From here, slowly lift the dumbbells to the front of your shoulders, pause for a count of two, and then lower them back to the starting position.
5. Incline Dumbbell Curls Biceps Workout – 3 Sets Of 12 Reps
How to do Incline Dumbbell Curls:
Lie back on an incline bench with a dumbbell in each hand, palms facing forward. From here, curl the weights to the front of your shoulders, pause for a count of two, and then lower them back to the starting position.
Start by doing each exercise for the listed amount of sets and reps. If you can do more than the listed amount, then increase the weight you are using. Remember to focus on quality over quantity, so don’t sacrifice your form in order to lift heavier weights.
FAQs
How can I lift heavier in a biceps workout?
There are a few ways you can lift heavier weights in your biceps workout. The first is by using a weightlifting belt to help support your back. The second is by using a spotter when lifting heavy weights. And the third is by using bicep isolation exercises that allow you to focus on lifting heavier weights.
What are the best biceps exercises?
The best biceps exercises are typically compound exercises that work for multiple muscle groups at the same time. Some of the best biceps exercises include chin-ups, barbell curls, and dumbbell curls.
Do bicep workouts burn fat?
Bicep workouts alone will not burn fat. However, if you are looking to lose weight, then bicep workouts can help you burn calories and build muscle. You can also try biceps workout with exercises like chin-ups, barbell curls, and dumbbell curls.
What is the best time of day to work out the biceps?
The best time of day to work out the biceps is in the morning. This is because your biceps are typically fresh and rested from a night of sleep. Working out biceps in the morning can also help you build muscle and strength faster.
Should you do push-ups after a bicep workout?
Yes, you should do push-ups after a bicep workout. Push-ups are a great way to cool down your biceps and work for other muscle groups. Doing push-ups after a bicep workout can also help you improve your biceps strength and size.
Is a daily biceps workout harmful to bicep size gaining?
No, a daily biceps workout is not harmful to bicep size gaining. In fact, working out your biceps every day can help you build muscle and strength faster. However, it is important to focus on quality over quantity when working out your biceps. This means that you should focus on lifting heavier weights with good form rather than trying to lift as much weight as possible.