Biceps are the highly-concentrated muscle groups in the upper arm. If you plan to tone these muscles without visiting a gym or using complicated machines, check out biceps workout at home with dumbbells.  It is possible to exercise these muscle groups at home without seeking guidance or supervision from an instructor. For the uninitiated, this muscle group has a short head and a long head working as a single muscle. Tendons or tough connective tissues attach these muscles to the bone. When looking to build your biceps muscles at home, various exercises can help you do that. Dumbbells are one of the most popularly used gym tools that help in biceps workouts. You can also do biceps exercise at home with dumbbells. Here, we bring you different exercises and how they can help you meet this goal.

Best Biceps Exercises

Engaging in some of the best biceps workout at home with dumbbells increases the muscle group's stability, strength, muscle mass, and aesthetic appeal. Here are some of the exercises that will surely help. A regular and consistent workout will help you eng=hance the power and strength of your biceps.

1. Alternating Incline Biceps Curl

This biceps exercise at home with dumbbells will help you add some size to the bicep bulge. The upper section gets suitably strengthened, helping to achieve the muscle growth that you were looking for. To do this exercise properly, lie down on the incline bench holding dumbbells in each hand. Your palms must be facing forward. Keep your shoulder and elbow stationary, and slowly lift one of the arms to the shoulders. Hold the position for some time and then return the arm to its original position. Repeat the exercise with the other hand. This exercise has made building biceps with dumbbells at home a cakewalk. Add this arm workout to your daily exercise regimen and build your arms strength.

2. Seated Alternating Hammer Curl

It is a very simple but impactful biceps exercise at home with dumbbells. Hammer curl is one of the most popular exercises among gym enthusiasts, but it can be done at home and dumbbells. Sit comfortably on a 90-degree bench. Take a dumbbell each in both hands. Your arms must be extended towards the floor, and palms must face the body. Keep your shoulder and elbow stationary and lift one arm at a time towards the shoulder. Hold the position and squeeze the biceps for a few seconds before lowering your arm. Reverse the movement and repeat the exercise with the other arm. If you are not a beginner, you can lift both arms with dumbbells together.

3. Zottman Curl

This exercise is a must include biceps workout at home with dumbbells. It is very impactful and gives excellent results. To complete this exercise, hold dumbbells in each hand with the arms at your side. Your pams must be facing forward. Curl the dumbbells and bend your elbows while keeping the upper arms stationary. Rotate the dumbbells after a pause so that the palms face forward again. Now lower the weights and bring them to the original position. Repeat the exercise after rotating the dumbbells to the starting position. This exercise is good for biceps and triceps workout at home with dumbbells.

4. Decline Dumbbell Curl

When carrying out a dumbbell bicep workout home, add this exercise to your routine. In this exercise, you will need a bench at a 45-degree angle. Lie down on this bench on your stomach. Bend your elbows while keeping your upper arms stationary and curl the dumbbells as close to the shoulders as possible. When on the top, hold the position for a while and gently bring down your arm to the starting position. Ensure complete control of movement for greater impact. Straighten your arms completely at the bottom before repeating the exercise. It is the best way to work your biceps with dumbbells at home.

5. Handstand Pushups

The handstand pushups are another impressive exercise. It is undoubtedly one of the most challenging exercises, but it brings amazing results. Though it is not meant for dumbbells workout at home for biceps, it can give you stronger biceps. It starts with a downward dog position. Now lower your body as much as possible that your forehead touches the floor. Keep shoulders pushed back and core muscles tight. Elbows must be close to the sides facing inwards. You can take the support of a wall. Gently kick your feet and bring them straight up. It is surely going to fire up your bicep muscles. This exercise is also good for arm balances.

6. Concentration Curl

It is an isolated and focused dumbbells workout at home for biceps. It builds significant muscle mass and adds a lot of strength to the upper arm. Spread your legs and sit on a bench to perform this biceps workout at home with dumbbells. Hold a dumbbell in hand and place it on the same side. The weight must be hanging between your feet. Keep your torso straight and upright, and gently curl the weight up. Keep your biceps squeezed at the top. Bring down your arm to the starting position and repeat the exercise. Take a heavy dumbbell for this exercise as it is going to be focusing on building muscles.

7. Cable Flex Curl

Cable flex curl is an incredible exercise. For this exercise, you need to stand between two stacks of weight between a cable crossover station. Hold a high-pulley handle in each hand. Your arms must be parallel to the floor by your sides. Without moving the right arm, curl your left hand towards your head. Slowly and gently straighten your arm and repeat the movement with the other arm. Include this exercise in your biceps workout at home dumbells using things available at your home.

8. Bent-Over Row

It is one of the best bicep workout at home dumbbells. Keep the focus on controlled movement to enjoy the incredible benefits of this exercise. Hold dumbells in each hand, bend your knees, and go into a squat position. Now, lift your arms gently, holding the dumbbells up to the chest. Hold the position and lower your arms to the starting position. Repeat the exercise for greater benefit.

Besides biceps workout at home dumbbells, you can also get stronger biceps with yoga exercises like the Surya Namaskar pose. It is a complete body exercise but leaves a lot of impact on the biceps' strength and power. It is also known as Sun Salutation and is a group of several exercises done in a sequence. In all, there are 12 poses. Biceps and triceps also get exercises in poses like downward dog pose, upward dog pose, cobra pose, etc. Practising it daily can give you excellent results.If you wish to workout at home, invest in a good-quality pair of dumbbells. Use it for dumbbell bicep workout home and see the difference in just a couple of weeks. Beginners can watch well-created and explanatory videos to learn biceps workout at home with dumbbells. They can also train under an expert and experienced yoga instructor. Follow the instructions carefully so that any injury could be avoided. Stay consistent in your workout, and you will be successful in achieving your fitness goals.

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July 26, 2022

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