Good Bicep Workouts With Dumbbells

Building your biceps muscles using the dumbbells is good. However, this article gives alternative ways of building your biceps without the use of weights such as dumbbells. It gives a list of the best bicep workouts at home. In addition to that, there are bicep and tricep workouts. Besides that, there are exercises that you can do to improve your bicep strength.

As such, some exercises discussed in this article include inner bicep curls, alternated biceps curls, incline dumbbell curl, and more.

More so, the exercises are easy, and they can be done with minimum equipment. For those without access to dumbbells, this article also gives the best bicep bodyweight workouts that you can do.

Bicep Workouts At Home With Dumbbell

If you have dumbbells at home, you can use them to make your biceps stronger and look great. There are different exercises that you can do at home. Below are the good bicep workouts at home.

Inner Bicep Curls

Bicep Workouts At Home - Inner Bicep CurlsThe inner bicep curls is a strength exercise that primarily targets the biceps. However, it also works shoulder and forearms muscles. To do the exercise; follow the instructions below;

  1. While holding two dumbbells in your hands, stand with your feet close to each other. Make sure that your palms are facing each other with your hands hanging by your sides.
  2. Keep your upper arms closer to your body and raise the dumbbells up to your shoulder height. Pause for a second and squeeze your arms.
  3. Then return the dumbbells down.
  4. Repeat the movement as much as you can.

Bench Alternated Biceps Curls

This is another exercise that you can do at home if you have the dumbbells. The exercise is good for developing your biceps. In addition to that, it makes your muscles stronger to prevent injuries when doing the pull and push activities. To do the exercise; follow the steps below;

  1. While holding dumbbells in your hands, lie on a bench, and face down. Let your arms hang towards the floor.
  2. Curl one dumbbell up to your shoulder height and leave the other hand hanging.
  3. Then lower the hand that you had curled up and started raising the other dumbbell on the hand. Keep on alternating the hands.
  4. Repeat as much as you can.

Tricep Workouts At Home

Working your tricep can be done anywhere as long as you do the exercises that primarily target the tricep muscles. As such you can develop your tricep muscles without the use of weight and cables. Below are the bicep workouts at home that you can do without special gym equipment.

Bodyweight Triceps Dip

To do the exercise, you do not need any equipment to do it. You rely on your body weight to create resistance when training. The exercises make your triceps stronger and bigger. Follow the instructions below to do the exercise;

  1. Sit on the ground and plant your hands on the floor behind you. Bend your knees in front of you and make sure that your heels are planted on the floor.
  2. Lift your butt off the ground by straitening your arms.
  3. Then lower your butt and make sure that you don’t sit down.
  4. Repeat the moves as much as you can.

Inner Handed Push-Ups

The inner handed push-ups are good for strengthening your arm muscles. It primarily targets the triceps. In addition to that, the exercise also works the pecs. It makes the shoulder muscles stronger to lower injury risks. To do the exercise; follow the instructions below;

  1. Get yourself into a push up position but plant your hands on the floor in such a way that the fingers are pointing inward.
  2. Lower your body as much as you can and rise up before reaching the ground.
  3. Repeat the moves as much as you can.

At Home Arm Workouts Without Weights

There are many exercises that you can do at home to target your tricep muscles if you do not have weights. Below are the exercises that do not need the use of weights

Body Skull Crushers

Bicep Workouts At Home - Body Skull CrushersThe body skull crushers is a strength training exercise that primarily targets the triceps. As such it makes the triceps stronger and well-built.  You do not need any equipment to do this exercise. Follow the instructions below to do the skull crushers exercise;

  1. Get your body to a push up position and make sure that your feet are close together.
  2. Let your forearms lie on the floor and keep your hands close to each other.
  3. Lift your body up by lifting the forearms off the ground.
  4. Lower your forearms down.
  5. Repeat.

Body Extensions

The body extension is another exercise that doesn’t need any equipment. However, the exercise is good at strengthening your arms muscles especially the biceps. Besides that, it also works the anterior serratus and shoulder muscles. To do the exercise, follow the instructions below;

  1. Lie on your side and keep your feet close to each other. You can the other foot on top of the other.
  2. Then plant your fist on the floor with the palm facing down. Let your lower arm or forearm rest on the floor.
  3. Raise your upper body up by lifting the forearm off the ground. Lift your forearm off the ground until your arm is fully stretched.
  4. Lower your body to the starting position.
  5. Repeat as much as you can.

Bicep Workouts For Mass

Having your biceps with great muscle mass makes you look good. However, building muscles doesn’t come easy. You must make sure that you exercise consistently. In addition to that, you must do exercises that are good at building muscle mass. Below are the exercises that you can do;

Incline Dumbbell Curl

The incline dumbbell curl is one of the best bicep workouts that you can do to increase mass. To do the exercise, follow the instructions below;

  1. While holding dumbbells in your hands, lie on your back on an inclined bench.
  2. Let the arms hang towards the ground.
  3. Then curl the dumbbells up until they reach your shoulder height. Pause for a second at the top of the movement.
  4. Lower the dumbbells down.
  5. Then repeat the movement as much as you can.

Other exercises that you can do include alternating dumbbell curl, cable curl, hammer curl and many others.

Bodyweight Bicep Exercises

Building bicep muscles with bodyweight exercise make your muscles stronger and bigger. Interestingly bodyweight exercises mean that you don’t use any additional equipment.

You rely on your body weight for resistance. Below are the exercises that you can do to strengthen your bicep muscles.

Decline Push-Ups

Doing decline push-ups is good for making your biceps stronger. Besides strengthening the biceps, the exercises also work the shoulders, core, and chest muscles. To do the exercise, follow the instructions below;

  1. Plant your hands on the floor and put your feet on a bench.
  2. Then bend your elbows and lower your upper body towards the floor.
  3. Push back your body up to the starting position or until the arms are fully stretched.
  4. Repeat the moves as much as you want.

Other exercises that you can do include a lateral lank walk, headbanger pull -up, inverted row, chin-ups, and many others.

How To Get A Bicep Pump Without Weights

Having big biceps does not mean you have to always use weight. If you cannot access weight you can always have those big and ell developed muscles. There are several exercises mentioned above that you can do to improve your biceps.

You can do exercises such as body skull crushers diamond push-ups, and many others. These exercises don’t need any gym equipment. But you can pump your shoulders perfectly.

Dumbbell Only Bicep Workout

There are several exercises that you can do to target your biceps. The use of dumbbells makes the exercises more intense and it can also strengthen your arms. Below are the exercises that you can do;

Hammer Curl

Bicep Workouts At Home - Hammer CurlThis exercise primarily targets the biceps. Through the use of dumbbells, it makes your arm muscles bigger and stronger. Follow the instructions below to do the exercise;

  1. While holding a pair of dumbbells, keep your feet at shoulder-width apart. Hang your arms towards the ground and make sure that your palms are facing each other.
  2. Raise the dumbbells up to your chest level.
  3. Pause and then lower the dumbbells.
  4. Repeat the movement as much as you can.

Freehand Exercise For Biceps

Training without weight is effective enough to build your biceps. However, there are exercises that you can do without anything in your hands to make your biceps look bigger and stronger. These exercises include push-ups.

There are many push-up variations that you can try such as diamond push-up, declined push-ups, and many others.

Final Thoughts

Finally, bicep workouts are good for developing your bicep muscles to be bigger and stronger. Bicep workouts at home can be done with the use of dumbbells when you have access to weights.

The bicep curls variations exercises are some of the best workouts. Interestingly, most of the exercises can be classified under bicep workouts for men and bicep workouts for women. They are easy to do.

However, if for some reason you cannot access dumbbells there are different bodyweight exercises that you can do to make your biceps bigger and stronger.

For instance, inner hand push-ups, diamond push-ups, bicep dips, skull crushers, are some of the best exercises that you can do without any weight to develop your arm muscles.

Which dumbbells exercises do you love doing to develop your bicep muscles? Share your experiences below.

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