Biceps Dumbbell Workout

Biceps Blasting Dumbbell Workout – At Home Exercise Routine

If you’re looking for an At Home workout to blast your biceps and tone your arms, look no further!

All you need for this simple at home training routine are a set of dumbbells.

Complete 3 sets of each exercise – do 12 – 15 repetitions for each set.

Exercise 1: Alternating Dumbbell Bicep Curl – (Biceps and Brachialis)

Stand up tall and start with arms down at your sides. Bend the elbow  up into a bicep curl, rotate the wrist on the way up. Return the arm to starting position and repeat on the other side. Try to hold your upper body still. Do not swing your arms or your body. Do this in a slow controlled fashion.

Exercise 2: Dumbbell Hammer Curl (Biceps, Brachialis, Brachioradialis)

Stand up tall and start with arms down at your sides, palms facing in. Keep palms facing in as you curl up into a bicep curl. Do both arms at the same time. Keep your body stable. Avoid swinging the body or the arms.

Exercise 3: Dumbbell Concentration Curl (Biceps, Brachialis)

You can do this movement standing in a squat position as demonstrated, or sitting on a bench or chair. Place the elbow on the inside of your thigh, and hold dumbbell with an underhand grip. Curl up into a bicep curl and return to start position in a slow controlled manner. Repeat all repetitions on one side, and then switch sides.