Dumbbell Bicep Exercises

Bicep exercises, done regularly, not increase strength but add powerful definition to your arms. This series of bicep exercises can performed with dumbbells at home or at the gym. For best results, keep your core muscles tight to work muscles harder.

Warm Up
You'll want to warm up your arms before you do these bicep exercises; the last thing you want to do is to tear a muscle, ligament or tendon because you didn't warm up enough before lifting weights. Run for ten minutes on the treadmill, then stretch your arms well.

Make sure you perform the following exercises smoothly without jerking the muscles at all. Always remember to start with lighter weights, get the form right, then work your way up to heavier weights. The slogan to remember is "keep it light, do it right." It's better to do more reps with less weight and keep your form and posture correct so you'll avoid injury than to get your workouts done fast as risk injury.

Dumbbell Curls While Seated at Incline
Sit on an incline bench such that your back is supported. Begin with dumbbells in both hands, arms extended and turned slightly outwards, elbows unlocked. Lift the dumbbells slowly and steadily until they meet your shoulders, then slowly bring the dumbbells back to the starting position. Try not to jerk the dumbbells at all, but instead make your movements slow and deliberate, refusing to use momentum and to resist gravity. Lift until your hit muscle failure, then put dumbbells down and stretch your biceps as you rest for 45-60 seconds. Repeat 2 more sets to muscle failure.

Preacher's Bench
Sit at the bench with your chest resting in the proper position. Lift the maximum weight possible-while doing the exercise properly, of course-to give your biceps the best challenge possible.  Keep your elbows straight and close together as you lift and lower the dumbbells. The bench will keep the rest of your body in position so you can safely lift more weight than freestanding exercises. Make sure to lower the dumbbells as far down as possible to maximize the effect of this exercise. Perform to muscle failure, then rest and repeat.

Basic Curl
Stand with your feet shoulder width apart and your knees slightly bent. Pick up the dumbbells carefully, then curl up to your shoulders, keeping the arms close to your body, squeezing tightly as you reach the top of the curl. Lift and lower in a steady motion; do not rock or use momentum. Slow and deliberate is better than fast and hurky-jerky. Perform curls until you hit muscle failure, then rest and repeat.

After bicep exercises, be sure to stretch your biceps well.