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The Best Biceps Dumbbell Workout For Mass

Target your Arms with This Biceps Dumbbell Workout For Mass. Dumbbell Exercises for Biceps target the inner, outer and lower biceps muscles.
The following workout routine will help you strengthen the muscles in your arms.

The 18 Best Biceps Dumbbell Workout For Mass

  • One-at-a-Time Biceps Curl
  • Alternated Biceps Curl
  • Inner-Biceps Curl
  • Biceps Curl
  • Hammer Curl
  • Seated Alternated Biceps Curl
  • Seated Biceps Curl
  • Incline Alternated Biceps Curl
  • Incline Biceps Curl
  • Incline Biceps Bench Curl
  • Concentration Biceps Curl
  • Seated Inner-Biceps Curl
  • Seated Concentration Curl
  • Seated Isolated Dumbbell Curl
  • Preacher Biceps Curl (Supination Grip)
  • Preacher Biceps Curl (Neutral Grip)
  • Bench Alternated Biceps Curl
  • Supine Biceps Curl

let’s go to work

each exercise 3 Sets of 10 reps

 

One-at-a-Time Biceps Curl

  1. Grab one dumbbell in each hand, palms facing forward.
  2. One arm at a time, raise one dumbbell by curling your elbow and lower it back down after a short pause.
  3. Alternate hands after the full motion is completed.

 

Alternated Biceps Curl

  1. Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
  2. Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.

 

Inner-Biceps Curl

  1. Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
  2. Raise both dumbbells until they reach your shoulders’ height and slowly lower them down after a short pause.

 

Biceps Curl

  1. Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
  2. Raise both dumbbells until they reach your shoulders’ height and slowly lower them back down after a short pause.

 

Hammer Curl

  1. Grab one dumbbell in each hand along the sides of your body, palms facing your body.
  2. Raise both dumbbells by curling your elbows and lower them down after a short pause.
  3. Keep your upper arms still throughout.

 

Seated Alternated Biceps Curl

  1. Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
  2. Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.

 

Seated Biceps Curl

  1. Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
  2. Raise both dumbbells until they reach your shoulders’ height and slowly lower them down after a short pause.

 

Incline Alternated Biceps Curl

    1. Sit down on an inclined bench and hold one dumbbell with each hand down, palms facing each other.
    2. Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.

 

Incline Biceps Curl

  1. Sit down on an inclined bench and hold one dumbbell with each hand down, palms facing each other.
  2. Raise both dumbbells until they reach your shoulders’ height and slowly lower them back down after a short pause.

 

Incline Biceps Bench Curl

  1. Sit down on an inclined bench and hold one dumbbell in each hand down the sides of your body, palms facing each other.
  2. Raise both dumbbells until they reach your shoulder levels and lower them back down after a short pause.

 

Concentrated Biceps Curl

  1. Stand behind an inclined bench and rest one arm on the back support while holding a dumbbell, palm facing up.
  2. Raise the dumbbell up to your shoulder and lower it back down after a short pause.
  3. Only your lower arm should move throughout the exercise.

 

Seated Inner-Biceps Curl

  1. Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
  2. Raise both dumbbells until they reach your shoulders’ height and slowly lower them back down after a short pause.

 

Seated Concentrated Curl

  1. Sit on a bench, rest one arm against your thigh and hold a dumbbell with that hand down between your legs, palm facing the other leg.
  2. Raise the dumbbell until it reaches your shoulder and slowly lower it back down after a short pause. Alternate after a set.

 

Seated Isolated Dumbbell Curl

  1. Sit on one end of the bench, hold one dumbbell with your hand and place that hand’s elbow (extended) against the front of your thigh.
  2. Raise one dumbbell until it reaches your shoulder’s height and slowly lower it back down after a short pause. Alternate after a set.

 

Preacher Biceps Curl (Supination Grip)

  1. Place one upper arm against the arm pad the other at a 90 degree angle and grab one dumbbell on each hand, palms facing up.
  2. Raise the dumbbells alternatively until your forearms are parallel to the floor and lower them back down alternatively after a short pause.

 

Preacher Biceps Curl (Neutral Grip)

  1. Place one upper arm against the arm pad the other at a 90 degree angle and grab one dumbbell on each hand, palms facing each other.
  2. Raise the dumbbells alternatively until your forearms are parallel to the floor and lower them back down alternatively after a short pause.

 

Bench Alternated Biceps Curl

  1. Lie face down on a high bench and hold one dumbbell with each hand straight below your shoulders.
  2. Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.

 

Supine Biceps Curl

  1. Lie down on your back on a bench and hold one dumbbell on each hand on each side of the body, below body height, palms facing up.
  2. Raise the dumbbells until they reach your body’s height and slowly lower them back down after a short pause.
  3. Breathe out when lifting and breathe in when lowering back.

 

 

 

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