Best Biceps Exercises. Videos of dumbbell exercises for biceps

Muscle Exercises > Biceps Exercises

Our biceps exercises section contains professionally animated video exercises followed by complete instructions. We make everything possible for you to learn perfect exercise technique and get best results from your training.

Generally speaking, the only movement for training biceps is bending hands. And since the main function of biceps is the elbow flexion, the concentration curl exercise appear to be the perfect one for training. But in order to involve more muscle fibers into training process you should use different exercises. Variation of body positioning and movement angles will force different biceps muscles to develop proportionally and faster. The other reason for using alternative biceps exercises like hammer curls for example, is that they load the brachialis and brachioradialis muscles and develop them. Being located under the bicep they, in turn, will “push out” your bicep and make it look even bigger then it is. Thereby combining different exercises you may compose really effective workout.

Most exercises for biceps requires dumbbells. So we arranged some
tips for dumbbell exercises:

- Use comfortable weights to avoid injury. Muscles are training proportionally to intensity of muscular contractions, not to dumbbell mass.
- It is easier to perform dumbbell exercises correctly (control the movement to avoid cheating) using sitting position rather than standing.
- However cheating may also be used in smart way. For example you may stand up after completing set and make some extra dumbbell movements using the help of your torso.
- Using two dumbbells to train both hands simultaneously will save time. But more effective way is to use only one dumbbell and concentrate physical and mental efforts on the working biceps muscles of a single arm.
- Many people buy dumbbells to perform biceps exercises at home. If you don't go to gym often that is definitely a tip for you.