What's going on Nation? Today I'm going to share with you my top 5 dumbbell bicep exercises
But before we get started, I also want you guys to check out my top 5 at-home bodyweight abdominal
exercises over here
And I'd like for you to watch one more video that's going to show you how to perform the most
Powerful bicep curl because you can take the concepts in this video and apply them to all the exercises
We're gonna go over with you guys today now one key thing
I want you guys to keep in mind when performing each
and every one of these exercises is that you must always
Train in full range of motion all the way down all the way up on every single exercise
Now let's get started
The first exercise is the alternating dumbbell curl and this is a great exercise to
isolate the entire
bicep the focus here is to keep your palms facing forward
and your elbows in front of your hips throughout the entire movement as
You curl, each arm keep your shoulder blades retracted and squeeze the dumbbell
as hard as you can to force an even harder bicep contraction
Bring the dumbbell all the way up to your chest and control the
descent never letting your elbows go past your hips
Fully extend your arm at the bottom of the movement and don't begin to alternate
sides until your arm is fully extended
The biggest reason being because you want to put as much focus as possible
into isolating each bicep for maximum muscle
engagement
The dumbbell drag curl is a great exercise to work the peak of your bicep to perform this movement
You're going to once again begin with your palms facing forward
While maintaining a tight core bring the dumbbells up to your armpits while pushing your
elbows back as far as you can
Flex and squeeze your biceps as hard as you can while you curl and as you lower the dumbbells
Make sure you still focus on pushing your elbows back. You'll also notice that the perform this
movement correctly. You'll need to use lighter weight
The hammer curl is a great exercise to target the entire bicep
but you'll be putting a lot more emphasis on your Brachioradialis
Which is the muscle that runs from your wrist across the inside portion of your elbow and into your upper arm
You'll be using the same form to perform this exercise as you did with the alternating dumbbell curl
however
The only difference is that you'll be keeping your palms facing in throughout the
entire movement and lifting both arms at the same time
So let's recap keep your core tight
shoulder blades
retracted
elbows in front of your hips and be sure to bring the
Dumbbells all the way up to your shoulders and fully extend your arms at the bottom of each rep
If you're looking for an exercise that targets a little bit of everything Zottman curl is number one
You'll work the primary moves for a traditional bicep curl on the way up
So the biceps in the brachialis and you'll target the main muscles for the reverse curl
on the way down which includes the brachioradialis
A muscle we just talked about during the hammer curl
to perform the movement begin with the dumbbells by your side and with your palms facing in as
You curl the dumbbells begin to twist your wrist so that your
palms are facing your shoulders at the top of the movement
Once you reach the top of the movement turn your palms that they
face out and slowly return to the starting position and repeat
Once again focus on keeping your core tight
Shoulder blades back elbows in front of your hips and perform the full range of motion with each repetition
The last exercise is the dumbbell
concentration curl
This movement will target both heads of the bicep but more emphasis will be
placed on the long head or outside of the bicep
To begin find a bench and sit with your legs spread apart. So you have enough room to perform the curl
Place the outside of your right arm just above the elbow on your inner thigh
Once in place grab your dumbbell and while squeezing it as hard as you can curl the dumbbell to your shoulder
Then return to the starting position and repeat as soon as you complete all of your reps on one side
Be sure to switch arms to complete your set. So there you guys have it
Those are my top five dumbbell bicep exercises now
Make sure you really pay attention to proper form
If you didn't click that link at the beginning and how to perform the most powerful bicep curl
Be sure to check it out over here
As always guys
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