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- Here are eight dumbbell exercises for a bicep workout12:
- Bicep curls (best for short head)
- Hammer curls (best for long head)
- Zottman curls (best for all bicep muscles)
- Spider curls (best for short head)
- Cross body hammer curls (best for long head)
- Concentration curls (best for short head)
- Incline dumbbell curls (best for long head)
- Brachialis exercises.
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.8 Best Exercises for a Dumbbell Bicep Workout
- 1. Best for Short Head – Bicep Curls
- 2. Best for Long Head – Hammer Curls
- 3. Best for all Bicep Muscles – Zottman Curls
- 4. Best for Short Head – Spider Curls
- 5. Best for Long Head – Cross Body Hammer Curls
powerliftingtechnique.com/dumbbell-bicep-workout/The BEST Dumbbell Exercises for BICEPS
- STRENGTH When trying to build stronger biceps, some of our best exercise options for biceps brachii are barbell exercises.
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12 Best Dumbbell Biceps Exercises - SET FOR SET
The reverse grip places emphasis on the long head of your biceps brachii. It also trains the smaller forearm extensor muscles which often get overpowered by the bigger and stronger forearm flexors. Strengthening these muscles will go a long way in keeping your elbows healthy. How do dumbbell reverse … See more
A supinated grip (aka underhand grip) will place constant tension on your biceps. This grip variation also trains more forearm muscles due to this rotation of the wrist. You can also do supinatingbiceps curls, which means you will start with your palms facing in and then … See more
Think of this exercise as a combination of supinated curl and reverse curl. Your biceps works as a flexor and supinator on the way up and strengthen the wrist extensors on the way … See more
All the focus is on one arm and because you are sitting down, your biceps are more engaged due to this increased stability. Plus, you’ll … See more
The neutral grip of the hammer curl variation is friendlier on your elbows and shoulders as your shoulder are neither externally nor internally rotated. Hammer curls emphasize the long head of the bicep and the brachioradialis which is an important forearm … See more
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- Best for Short Head – Bicep Curls. The bicep curl is a traditional bicep exercise that highly …
- Best for Long Head – Hammer Curls. The dumbbell hammer curl is a great exercise that …
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