The BEST Dumbbell Exercises - BICEPS EDITION!

  • Published: 28 April 2019
  • In today’s video we look at the best dumbbell exercises for biceps. We’re going to focus on several areas of training: from strength, to power as well as hypertrophy and a few others you’d expect along with the best way to train the brachialis muscle of the upper arm, which supports the size and appearance of the biceps.

    First we cover strength. The key, just like in our chest video, is that there are two non dumbbell exercises that fit perfectly here and that is the barbell curl and the weighted chinup. As we know from the dumbbell bench press however, there is a drop off in the amount of weight you can lift when you move from a barbell curl to individual dumbbells. That is, unless you split them up into alternating arms. Here your core doesn’t have to work as hard to stabilize the upward motion of the dumbbells and you can handle more weight for an easier progressive overload.

    That said, I don’t believe this is the only option when it comes to building the strength of the biceps. I would suggest you also do the weighted chinup. Unlike the barbell bench to dumbbell bench however, you don’t have to experience a drop off in the weight you use just because you switch from weight plates to a dumbbell. Just hook the dumbbell up the way I show you and you are all set and ready to perform the weighted chinup and load up the biceps for growth.

    Next we focus on power. The element of speed is critical to maximizing the effect of power training for our biceps. Here as well, you want to try and find a way that you can release the load during the repetition to realize true power development. The best way to do this is with the weighted plyometric chinup. The goal is to explode your body up and over the bar with a quick catch and release of the cross bar. If you cannot handle the additional weight around your waist, use the dumbbell as a step up to the bar.

    The goal, as with any power development training, is to stay sub maximal in your effort and focus on moving as much weight as you can control with an increased rep velocity. If you find that the weight you select is so heavy that you have to either cheat the form too much or you cannot maintain proper speed, lower the weight used and start again.

    For hypertrophy you want to explore eccentric muscle damage. The best way to do this is with the seated incline curl. Pick up a pair of dumbbells and curl them but don’t forget to actively contract the triceps at the bottom of every rep to enhance the stretch reflex and strength of contraction on the biceps. You can see me do this on every rep in the video demonstration. Once you reach failure, one of the most effective things you can do is take the reps beyond. You can do this with an eccentric only rep performed by sitting up at the end of the bench and then slowly lowering your body and the dumbbells back down.

    A slight variation on this is shown to achieve a metabolic stress as well. Here you want to establish a burn in the working muscle and try to keep it there for as long as possible. I use an additional position that allows me to get some drag curls in at the end of the combination to do this really well.

    We always want to keep an eye on the correctives on this channel as well. In the case of the biceps, we focus on maintaining health of the elbow. As anyone who has had issues with medial elbow pain while curling or doing any pull movements for that matter can tell you, it can hamper your ability to get results. Remember to load the dumbbell deep in the palm of your hand to avoid overstressing of the distal finger tendons. This can be achieved through either a dumbbell wrist curl if you can handle lighter weights only or a carry if you are up to the task of heavier weights.

    Included are a few other exercises to emphasize the brachialis. This muscle lies underneath the biceps and can be trained with some modifications of the curl to lessen the contribution of the biceps slightly. Here I show you a cross body variation of a hammer curl that will help to add width to the upper arm and can be performed with just some dumbbells.

    Give these exercises a shot whenever you don’t have access to the standard barbell moves or just want to an extra challenge. If you are looking for a complete program that will help you to not only build strong, muscular shoulders but also develop a complete athletic body, be sure to hit the link below and grab one of the ATHLEAN-X Training Systems.

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Comments • 1 988

    ATHLEAN-X™   9 months back

    NOTIFICATION SQUAD GIVEAWAY - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • D. Howse
      D. Howse  1 weeks back

      ATHLEAN-X™ I used the cable with two handles curl down my arm was on swollen can you do one on that and tell me what you think, I hope I explain it right to you

    • Mike B
      Mike B  4 months back

      Any one know the best format to ask him a question ? About working out and shoulder impingement

    • Ward Smith
      Ward Smith  6 months back

      ••• EK·sen·trik ••• Notwithstanding your ongoing
      mispronunciation of ECCENTRIC, I liked the vid.
      ••• Think 'accent'. Think 'access'. Think 'success'.
      • • • BUDAPEST • • •
      • 2019 AUGUST 3 •
      • • • • 12·30 • • • •

      MAINAK CHAKRABORTY  7 months back

      Hey there i have a question i.e. can i do two exercise at a same time one after another ?? I mean, for example, after the exercise for power can i do the workout for strength ? Please let me know

    • over seer
      over seer  7 months back

      This isn’t dumbbell this is small gym. I don’t have a small gym Jeff just Teo dumbbells!!!

  • Stephan Deshazo
    Stephan Deshazo  1 days back

    The best dumbbell exercises 5 mins later "Okay guys lets start doing chin-ups"

    • Darth Rangus
      Darth Rangus  2 days back

      Thanks A TON for this video man! I just started working out again this past week, and I couldn't figure out WHY my forearm/elbow was getting so sore, or BURNING whenever I do curls with my curl-bar/dumbbells, or other various arm exercises.
      I had no idea that the way I was gripping was screwing up my workouts....=(

      • Joseph Jakubicki
        Joseph Jakubicki  4 days back

        Dang, one paper cut and he's screwed!🤣

        • Steve Pimentel
          Steve Pimentel  4 days back

          How many sets did you do before recording this video because your arms are ripping out of your sleeves dude

          • Akshay V J
            Akshay V J  3 weeks back

            Hello sir my name is akshay i need a help from you. I want to add supplyments but i didnt know any idea about that so please give me good suggetions for which kind of supplements can be use for good helth

            • extra extra
              extra extra  3 weeks back

              How is he curling 65 lbs wtffffff

              • Michael Smith
                Michael Smith  3 weeks back

                Wow what great variations

                • Random Anime
                  Random Anime  3 weeks back

                  The dumbbells are tired of him.

                  • Charley Trebby
                    Charley Trebby  3 weeks back

                    This is how many times he used s

                    • MF Fernan uwu
                      MF Fernan uwu  3 weeks back


                      • rizhall
                        rizhall  4 weeks back

                        Re strength: What if I do the simultaneous version of the curl until I can't, and then immediately transition into unilateral curls until I can't do those either? Is that a sound option?

                        • Mark Leontev
                          Mark Leontev  4 weeks back

                          what's the difference between power and strength

                          • Joe Momma
                            Joe Momma  4 weeks back

                            What? No face pull into a no money curl. Lol

                            • Suresh Raj
                              Suresh Raj  4 weeks back

                              Hai...ur dumb bell video is very useful for me. I jus have a doubt, in wat order we should workout daily? Like monday for biceps Tuesday for tat...can u give me a chart of workout on daily basis including the rest day.thank u bro

                              • Suresh Raj
                                Suresh Raj  4 weeks back

                                Am jus having 2 dumb bells with me...

                            • BVM
                              BVM  1 months back

                              Jeff, I have a ruptured long head tendon. Are these exercises still safe to do?

                              • Veronica Canada
                                Veronica Canada  1 months back

                                Lmao well I'm fucked have no bar or bench just dumbells

                                • Aaron Evans
                                  Aaron Evans  1 months back

                                  1:12 "you're going to be 'armed' with the best exercises" i see what you did there...

                                  • Nathan Lu
                                    Nathan Lu  1 months back

                                    what's up guys? jeff's biceps here and today i will show you how to grow a jeff

                                    • Adan Montes
                                      Adan Montes  1 months back

                                      Nececito levantar pesado para crecer musculo

                                      • John Cena
                                        John Cena  1 months back


                                        • Md Melon
                                          Md Melon  1 months back

                                          I have one arm thick and one hand what can i do and how can i solve my problem??

                                          • Md Melon
                                            Md Melon  1 months back

                                            Boss,,,i want to know how can i solve my biceps problem,,, my one hand is fat and one hand is smooth,, main problem on my biceps

                                            • CRIP ON THE BEAT
                                              CRIP ON THE BEAT  2 months back

                                              Talking more than doin

                                              • King AMuse
                                                King AMuse  2 months back


                                                • Rafik Toni
                                                  Rafik Toni  2 months back

                                                  U speech 2 much

                                                  • Karl Valerdi
                                                    Karl Valerdi  2 months back

                                                    That vascularity tho

                                                    • J Ram
                                                      J Ram  2 months back

                                                      Thanks for sharing, I learn something today.

                                                      • OzarkoBlam
                                                        OzarkoBlam  2 months back

                                                        Jeff is the Chuck Norris of the fitness world.

                                                        • David Thomas
                                                          David Thomas  2 months back

                                                          I've been watching Jeff's videos for years but have seen little results. A few weeks ago I actually started going to the gym and using free weights at home using videos like this. I got crazy gains !

                                                          • Julian Riley
                                                            Julian Riley  2 months back

                                                            I DONT have a way for pull up...?! What can I do to substitute this? @athleanx

                                                            • Dan Schofield
                                                              Dan Schofield  2 months back

                                                              Huh!? You are a master of saying an encyclopedia of information without making any sense!

                                                              • Mob ra
                                                                Mob ra  2 months back

                                                                Hello dude
                                                                Thanks for video
                                                                Shall v do two workouts per day ? For example: shoulder in morning and chest in evening

                                                                • Mike Zita
                                                                  Mike Zita  2 months back

                                                                  What about Hammer curls?

                                                                  • I Did Not Kill Trevor
                                                                    I Did Not Kill Trevor  2 months back

                                                                    How am i supposed to lift 1 dumbbell with 1 hand while i cant lift 10 kg with 2 hands

                                                                    • GPS BOSS
                                                                      GPS BOSS  2 months back

                                                                      Sets and reps plzz😕

                                                                      • Rusty Welch
                                                                        Rusty Welch  3 months back

                                                                        12.00 brachial

                                                                        • EAMO D
                                                                          EAMO D  3 months back

                                                                          Love all the videos always learning. Thanks jeff

                                                                          • Kaloyan Kireziev
                                                                            Kaloyan Kireziev  3 months back

                                                                            All great, but a pull up bar is NOT a dumbbell.

                                                                            • Adhall32
                                                                              Adhall32  3 months back

                                                                              I wish I watched this dude 6 months ago my gains would be huge. Good shit Jeff love the science and explanation behind the lifts.

                                                                              • Travis Sakowski
                                                                                Travis Sakowski  3 months back

                                                                                A tutorial on how to be a beast slayer.

                                                                                • Jordynn Fields
                                                                                  Jordynn Fields  3 months back


                                                                                  • Zetsuke4
                                                                                    Zetsuke4  3 months back

                                                                                    So good

                                                                                    • First Last
                                                                                      First Last  3 months back

                                                                                      Im a female with noodle arms...

                                                                                      • Joe Orton
                                                                                        Joe Orton  3 months back

                                                                                        I lost my shoulder to a tumor on my right side and my arm is immobile How can I workout my chest on my right side

                                                                                        • Larry Davis Videos
                                                                                          Larry Davis Videos  3 months back

                                                                                          I have gotten where I watch these videos with weights in hand and work along with the videos. You're a good teacher . Thanks for your help .

                                                                                          • Zhivan Wasinski
                                                                                            Zhivan Wasinski  3 months back

                                                                                            What does Jeff have to pickup before going to a gun fight? Nothing

                                                                                            • Ryan Shiroky
                                                                                              Ryan Shiroky  3 months back

                                                                                              All this time I’m watching athlean videos and thinking dude is shredded but small... then I see him doing incline db curls and his arms look huge... iv realized he isn’t small, he’s just flat... he isn’t volumized I’m his muscle belly’s at all... Jeff, are u on a low carb diet???