The Best Science-Based DUMBBELL Biceps Exercises For Size And Shape
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- เผยแพร่เมื่อ 25 มิ.ย. 2024
- If you’ve always faced difficulties in achieving significant bicep growth, you’re in for a treat. In this video, I’ll cover the top 3 bicep exercises for mass you need, so you no longer have to Google for the search term “How to get bigger biceps?" endlessly. And I don't know if I mentioned, these three exercises are biceps dumbbell exercises. Yes - I've read your comments and see that you guys have been requesting for a dumbbell only workout. So, here you go: find out everything you need to know on how to get big arms, with only dumbbells!
The first exercise you need to incorporate into your arms day is the concentration curl (with assistance reps). This exercise tops the list when it comes to short head bicep exercises; this is because of the forward placement of the arms during the curling action. And it tends to outperform other common biceps exercises as well - studies have found that it comes up superior in terms of eliciting the highest biceps activation.
The second exercise I cover is the incline dumbbell curls. Incline dumbbell curls are fantastic when it comes to targeting the growth of the long head bicep. In addition to enhanced long head activation, the incline dumbbell curl also wins out other biceps exercises with its unique strength curve. You’ll find sustained neuromuscular activation of the biceps throughout the movement.
And the last biceps exercise with dumbbells you should know about is the hammer curls (with slow eccentric). The pronated grip of hammer curls enables you to target the brachialis - a muscle in the upper arm that pushes up the biceps. If you want to create the illusion of a thicker-looking arm, you can't go wrong with targeting the brachialis. But: notice how I included slow eccentric movements? Well, that's because you can further enhance the brachialis' involvement through the performance of a controlled eccentric movement.
I hope you enjoyed the video, guys. And just remember like I’ve said in the past, if you want to build muscle and stop wasting your time in the gym, you not only need to choose the right exercises but you also have to perform them in the way that’s been proven to be most effective.
That’s exactly why within my Built With Science programs, we’ve not only carefully selected each and every exercise included in your step-by-step routines, but we’ve also taken the time to create in-depth tutorials for each exercise showing you how to optimally perform them to build muscle.
To join today, head on over and take the starting point analysis quiz to discover the best program for you: builtwithscience.com/bws-free...
MUSIC:
Music by Ryan Little - Body Language - thmatc.co/?l=A37F6F3E
FOLLOW ME:
/ jeremyethier
/ jeremyethierfit
STUDIES:
ACE EMG ANALYSIS - CONCENTRATION CURLS BICEP ACTIVATION
www.acefitness.org/education-...
SUPPVERSITY EMG ANALYSIS - CONCENTRATION CURLS BICEP ACTIVATION
suppversity.blogspot.com/2011...
MAXIMUM BICEP SHORT HEAD ACTIVATION
www.ncbi.nlm.nih.gov/pubmed/1...
SUSTAINED BICEP ACTIVATION IN THE INCLINE DUMBBELL CURL
www.ncbi.nlm.nih.gov/pmc/arti...
SLOWED ECCENTRIC PORTION AND BRACHIALIS INVOLVEMENT
www.ncbi.nlm.nih.gov/pubmed/1...
Subscribe to my channel here:
th-cam.com/users/jeremyethier...
What’s your favourite biceps exercise? Hope you enjoyed this one - let me know what other muscle groups you’d like me to cover with dumbbells and I’ll get on it! Cheers!
Concentration curls are the best!
Jeremy Ethier always hitting us with that wisdom 🧐
Back with dumbbles pls
i LOVE this series please don't stop until you complete the whole body
Your the best fitness you tuber I know keep up the great work 😀👍🏻
My personal hero, I have gained so much muscle mass thanks to your advice. HOPE YOU MAKE TO 10MILLION
Aristides Beltran well done bro
👍
Hey it's thanks to yourself man, good job
How you gain your muscles🙄🙄
Could you show your workout program
*inner* >> concentration curl 00:46
*outer* >> incline DM curl 3:02
*brachialis* >> hammer curl 4:36
(3-4 sets 6-12 reps)
Why writing that?? The more you watch a video the more the youtuber get paid
@Ruben Medina well i hope this people would break their biceps
People go and comment directly to the comments section for two reasons . First not really interested. Second, they think they know it all, but in fact they don't. Shown in the answer of berseker...
Berserker009 good to mention the brachialis
@@superbee7936 who said I know everything? I watched the whole video first and then summed it up in that comment for those who don't have time to watch it all.. and i sometimes relate to that.
Just wanted to say thank you so much Jermey for all the info you have given me to better myself bro. I truly appreciate what you have done for me and may others. Tons of love man 💪🏽❤️
The variation of dumbbells is extremely useful for a small person like me th-cam.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 But the dumbbell size being large it's hard to do certain exercises like deadlift ( I have to have my hands and legs a bit wider to accommodate the size of the DB )Otherwise happy with the purchase. No excuse not to lift weight when it's snowing outside.
2:00 turn wrist and and get pinkie to the ceiling. 2:17 Grip the outer part of the dumbbell. 2:40 use your arm to help you when u tired
Incline dumbbell
3:17 put arms behind body
4:00 keep arms pinned to the bench
4:12 dont roll shoulders forward
Hammer curl with slow ecentric 4:40
Use pronated grip 5:10
3 to 5 sec slow movement on the way down. 5:50
Not all heroes wear capes 🌹
Thanks King 👑
bench angel????
This video beats the ones from muscle pros. Simple but effective exercises, with all critical points clearly explained. Finally I know what I am doing and my biceps get fatigued with much fewer repetitions with the correct technique shown in this video. Keep the amazing work!
inner >> concentration curl 00:46
outer >> incline DM curl 3:02
brachialis >> hammer curl 4:36
I wanted to thank you, Jeremy, for your videos on biceps. I have learned a lot from you and have the results to prove it. I have been working out longer than you have been alive, and you show that, without doubt, age doesn't matter. Young can learn from old and old can most certainly learn from young. Thank you again. Kevin in Seattle
Jeremy the unit helping me with useful informative advice, what a guy!
I’m so glad I found your channel! I love your videos and can’t stop watching them. So much info, even for someone like me who has been training for years. Keep them coming!
Hi Jeremy! I am really happy that you still provide comprehensive workout videos for free. Thanks, keep up the good work bro.
anw. Your body is getting better and better.
Who else is watching this video because they only got dumbbells at home
Thank you jeremy, I train with dumbble since I only workout at home, hoping you make more videos like this, keep it up
My biceps are getting destroyed so badly, because of this video. Thank you so much Jeremy!!
Loving these new series Jeremy! 💪
My man Jeremy here with the content,keep it up bro
I'm in 2 minutes and I'm already subscribing. THIS is exactly the kind of material I was looking for! Hooked
The Visuals and statistics are always on point keep up the good work bro my whole workout routine is based on your videos ty
The research you’ve done and your understand of the the parts of the biceps in application is amazing! Thank you for the applied knowledge!!
For those in a hurry
6:05
@Tokiita anytime
Shutup fk
And that's why my friends, Jeremy is the best youtube fitness instructor. I am so grateful for the knowledge you are giving to us !
Good to see a good channel grow. Hope it continues to get bigger, this is one of the very few I watch and follow.
EXCELLENT advice Jeremy. Did all of these today and i can feel the difference!!
Just returned from the gym and although it was my back day, I squeezed in a few sets of incline DB curls. No real reason, other than I was at a bench for DB rows anyway, and they are my favourite bicep exercise! Fun!
I'm doing 2 out of these 3 so I guess I need to add incline db curl
This was informative and wonderful Jeremy. Thank you so much for making this man! I wish you all the best 😀❤️💪
You are technically so clear. The best part is you keep it really simple. Excellent video. All explained in a short span. Thank you very much.
I did all of these workouts, and let me tell you I was always confused as to why I never felt sore after a bicep workout, and I felt the same way after this workout. I still felt strong throughout the day and not weak at all, but the next day!!!! I was so sore I could extend my arms. It’s been about 2 months now and I’ve seen amazing growth. Not a whole lot but a significant amount for what 2 months could offer.
how's it going man
that concentration curl made my bicep feel like it was ripping
because it is
@@renatoimperatori5289 thanks
@@frvnkie58 REAL SHIT😳
@@renatoimperatori5289 I sleep
thats the best feeling especially when you are done with your reps
Always great content Jeremy :)
What content would i like to see? Maybe some machine alternatives for bench press and chest as regular bench press has been giving me shoulder pain
It's leg day, I feel bad watching this
😂😂😂
You’re really doing a very good work, sir! This way your viewers will definitely be fully satisfied!!
this channel a blessing for everybody
Out of all Bicep exercises i find seated incline dumbell curls pump mine the most, and if your shoulders are properly dropped back have grown my biceps the most since including them.
I also love Drop sets
What angle do you put it in
this has helped me out so much. i have been doing just plain bicep curls for a year and my arm has gotten bigger but once i watched this video i started to do these workouts and wow I'm impressed. my arm has gotten way bigger
You’re amazing by the fat the most informative person about fitness on TH-cam. Keep up the good work.
Clear, concise and easy, you have one of the best channels on bodybuilding. More power to you
Right after my bicep (and chest) day lmao rip. Awesome video Jeremy, you and AthleanX have helped me so much, couldn’t imagine working out without this knowledge
TwistedM same here
👍
What kind of program has a bicep day what the heck
bicep day? tf?
Lol biceps day 🤦
another tip for incline curls : flex your tricep at the bottom for more of a stretch
That sounds smart
You’re the best. I am following your ppl program and it’s giving me amazing results. Glad to see a straight to the point no BS video coz this is exactly what I was looking for
Love your videos man. The in depth explanations and demos 👌👌
My issue with the incline DB curl is that I tend to feel pressure on my shoulder. And it sometimes hurts when i go heavy.
Please make video this type of TRICEP!!!!! Bro
Thanks Jeremy I had been looking for a video like this for a while :D
The different hand grip on the concentration curl really made a difference for me, thanks!
ive always done my bicep curls with the weird grip on the dumbell being off-set. and my best muscle is my bicep hah makes sense
Early squad leave a like!
Great video. Clear, well presented, no annoying music, research-backed etc. Thanks buddy.
Amazing!!
Hammer curl works brachioradialis more than brachialis, which you didnt mention during hammer curl.
cheers
So what works best for brachialis? Cross body hammer curl?
All gym heroes have their name starting from J...😉
jeff nippard , jeff cavaliere , jeremy either , jim stoppani
if i missed any
correct me
Jason Genova?
How about scottherman? He is my fav youtuber
Jason Blaha
jcot herman fitness
I needed this video.. Hit every question I've been having about the biceps for awhile now!!!
Man! I love your videos, they are extremely helpful and have great quality, congrats to you! :)
I’ve gone through a lot of your videos and one thing most of them had in common is that you used a bench. I don’t have one and I don’t know if there’s anything else to substitute it for. I’ve looked through my whole house for something and I can’t think of anything. What should I do?
aired
@jeremyethier pls talk on bodyweight squat the right form and how to do them. your videos are very explanatory keep it up man. pls touch on body weight squat
I'm taking extreme results in a short time from this ! Thank you so much
Love your videos, thanks for all you do.
Gonna wake up tomorrow with my biceps 6 inches bigger
Upping the dose bro ?
2020 Will be my favorite year if i will do like this, like if you think like me good luck to all!
I started doing the stuff that you said and I'm starting to see a difference already. Thanks
Great video! I'm a tall and slim man with an extremely fast metabolism, my dietitian told me that should focus on complex carbohydrates and only 3 days a week for lifting routines and he told me that I should llift as much as I could instead of focusing on sets. Thanks for the tips!
Seriously this guys and Athlean x are the only people I trust. I looked at anabolic aliens and they seem really fishy ngl
Hi (sorry for bad English)
So going to try this after this stay home with no gym thing is OVER.... love how you explain everything
Dude your content is so good. All the science to improve my form. Burns like hell but my gains thank you.
Subbed, liked and will recommend.
How bicep muscle is killing your gains. Wrong channel
Misael Silva athlean x lol
Jesus loves you all!
He loves u too broski
Amen
And we all Love JESUS!
Amen brother
Amen brother ❤❤❤
I love your videos. Thank you for sharing this content with us!
Thats actually the only exercises i do. Great Video your Quality is very good since day one but you are still improving. Keep it
Thanks so much Jeremy! My biceps are lagging and i need to work on them. This helps a lot!
Your content is always top notch. I totally love your down to earth attitude.
I like the old school (older videos) music better, but the editing has become amazing. Keep up the good work!
It feels so good to know that ive been training the right way!
Excellent! This is exactly what I was looking for. Thank you.
Keep the series for the whole body jeremy💪🏻
Bro I just seen ur fat loss mistakes video and I'm just starting to take fat loss and muscle gain serious and your videos motivated me so much and the info ur sharing is 100% real and not no bs I gotta sub. Amazing informational factual content
best bicep isolation video I have ever seen.... really well explained Jeremy.!
YOUR BEST VIDEO YET (certainly biceps one, for sure). Great visuals, you've really improved here. The timely arrows and corresponding advice adds a lot towards mastery. Haven't seen ANY forearm videos, maybe I missed. I have natural ”Popeye” forearms so I didn't do any forearm work for years. Big mistake. Started losing the ability to grip things and had all kinds of arm pains. Tennis elbow. Saw Lee Priest’s extensive forearm routine which I slimmed down and copied. Within a month all pain was gone and my arms felt right again. I was able to toss the BAND-IT forearm straps. I do wrist curls, especially reverse and hammer curls. 7-8 sets total. Life is good again.
Incredible man love the science 💪❤️
I see you have a passion to give the very best us in muscle development! Thank you Sir! Great bicep pump!
Cheers buddy. So useful! Keep up the fantastic work. I would love some tricep DB advice. Thanks
Great vid definitely going to use these in my workouts. Thanks bro
Hi Jeremy, Just to let u know u r one the best coach on youtube.. Keep it up..
if possible please also include a workout plan possible with only dumbells barbell and body weight, bands and best excercises for every muscle
deadass the best physical fitness channel thanks man
Thank you!
Love the way you teach bro...
Love from India 🇮🇳
Jeremy!!! Great video! Please create more videos with dumbell only workouts. Some of us only have dumbells and zero time to break away for the gym. Hope to see more various body part workouts with dumbell videos! Dumbell only program!
The weird thing is, I was wondering whether I was doing the exercise correctly during my previous bicep workout, great timing!!
Have to get a DB playlist going. We have shoulders and bicep videos. Can’t wait for more of these. Thanks!
Those hammer curls really added side aesthetics to my arm. Very good work out.
The narration is very successful, thanks my dude💪🏽
I started doing the extension curls using a dual cable while standing against a incline bench. Nothing different than DB but I can do a drop set quicker, have a good way of using momentum to allow for eccentric emphasis, and can turn around and perform a different cable exercise right after without waiting. Thanx Big J
Wow not only are these great excersises but they are so easy to connect with mind muscle connection
Wow, this was a really helpful video with tips on what not to do and using data. Excellent job!
This video is GOLD
This is a very straight forward and excellent video.
I love your content Jeremy!!! Thank you!
Great video
Straight up brief to the point & for real. No BS
I achieved bigger arms with this routine, thank you!