resistance training

Don’t overlook dumbbells when you want that killer bicep workout. Sometimes we overlook focused, intense dumbbell workouts due to the appearance of light weight compared to grabbing a barbell or curl bar. Big mistake.

Weight and strength training goals, and of course, massive gains in size, can be achieved with dumbbells. Try completing 4-6 sets of 12 to 18 reps for each muscle group in your arm…not just your bicep.

Dumbbells force you to control the weight and lift with equal force. Ultimately, this makes cheating extremely difficult and leads to better form and results. Granted, you’ll lift less weight in total. This engages the muscle groups individually at a greater intensity.

Stress your biceps and triceps constantly through the entire routine. Excellent bicep exercises include: seated alternating dumbbell curls, concentration curls and dumbbell preacher curls. Remember the tricep makes up two-thirds of your arm girth so don’t ignore it! Pound your triceps with overhead tricep extensions, tricep kickbacks and lying french press.

At some point, you may not be able to hold on to the heavier weights. This makes it critical that you develop a strong grip to help your quest for killer biceps. Grab the dumbbells again and do some wrist curls. Work pronated and supinated, that is palms up and palms down to fully work your forearm.

Always remember–the more weight you can hold, the more you can lift. Heavier weight means greater breakdown of muscle fiber and, combined with proper rest and diet, massive growth and results from your killer bicep workout.

HOT TIP

The brachialis muscle lays under the bicep. If you make this one grow, it pushes the bicep up and makes it appear larger. Isolate the brachialis by performing curls with your palms facing down, sometimes called a reverse grip.

Follow these guidelines and, eat right, get enough rest and you will have your very own killer bicep workout!

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