The BEST Dumbbell Exercises - BICEPS EDITION!

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  • 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.

    For more videos on training, be sure to subscribe at the link below and turn on your notifications so you never miss a new video when it’s published.

    Build Muscle in 90 Days - athleanx.com/x/my-workouts
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Comments • 1 855

  • ATHLEAN-X™
    ATHLEAN-X™   4 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! 
    https://giveaway.athleanx.com/ytg/biceps-dumbbell-exercises

    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…

    • Ward Smith
      Ward Smith  3 weeks 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
      MAINAK CHAKRABORTY  2 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  2 months back

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

    • Armani Villasenor
      Armani Villasenor  3 months back

      Fuckin shit I didn’t win

    • R6 Brendon
      R6 Brendon  4 months back

      ATHLEAN-X™ hi Jeff could you do get Arms of Thanos you’ve done get Hulk arms

  • Lizard Llama
    Lizard Llama  1 days back

    Uhh i have door way chin up bar and im pretty sure it wont handle the power movement...

    • meeyoouuzeek
      meeyoouuzeek  2 days back

      Jeff's bicep has a bicep

      • meir simchah panzer
        meir simchah panzer  3 days back

        I used a bunch of Jeff's ideas for a biceps day, and I was sore for 3 days! Lol then I realized it's probably that I've never specifically targeted my brachialis! That curl with the pronated grip really worked.

        • XiAmFAUSTX
          XiAmFAUSTX  5 days back

          This guy is what Goku would look like if he were real.

          • Smol Cate
            Smol Cate  7 days back

            Honestly , his low fat body looks like a cat with no fur .

            • TUBE DIRECTORS
              TUBE DIRECTORS  7 days back

              Dear sir i watch your every video and like it .so i think and i search on brachialis workouts but some people recommend hammer curls is best for brachialis ... you can also watch jeremy either's video on this topic...thanks

              • BlindAmbition -_-
                BlindAmbition -_-  1 weeks back

                Thank you love your vids

                • Dony Swervo
                  Dony Swervo  1 weeks back

                  Those aren't veins anymore 😳 THOSE ARE ROOOTSSSSSS !!!!

                  • Jassi Lavkainen
                    Jassi Lavkainen  2 weeks back

                    My name is Jeff.

                    • Yousif Esho
                      Yousif Esho  2 weeks back

                      Thank you so Much I started watching your videos a couple weeks ago and I tryed to work out before but I always quit beacuse I saw no progress but when I started watching your videos and did the stuff you showed I saw progress burned lots of fat and starting to look better in general so thank you so much your videos helped me out so much

                      • Seraphim Blaze
                        Seraphim Blaze  2 weeks back

                        Brutal workout! Can’t feel my arms! 💪🏼

                        • Michael RS
                          Michael RS  2 weeks back

                          Do you think that cross body hammer curls are the thing to better isolate the brachialis as opposed to regular hammer curls?

                          Because if it is I would really like to just stick with that, because my forearms respond VERY well to any kind of training. So I try to give them as little stimulation as possible or I end up looking like Popeye.

                          • Daniel Borunda
                            Daniel Borunda  3 weeks back

                            Lookin at your veins makes me think one paper cut can end your life

                            • Eric Helms
                              Eric Helms  3 weeks back

                              Do you sell the shirts you wear?

                              • Morris Milchman
                                Morris Milchman  3 weeks back

                                so i have a request... im in a chair and i need a good workout routine... help!

                                • Roblox Nicster321
                                  Roblox Nicster321  3 weeks back

                                  Subscribe me if you want action

                                  • Roblox Nicster321
                                    Roblox Nicster321  3 weeks back

                                    Jeff can you do a video that does not involve a gym because most people that watch these vids are kids and they are not always at the gym

                                    • Tristan Nieves
                                      Tristan Nieves  3 weeks back

                                      Want to say thanks for all of your vids they help me when home workouts on weekends after practice

                                      • agitated keisuke
                                        agitated keisuke  3 weeks back

                                        I'm scared to skip parts of this video, I dont want to get grabbed by my neck through my phone.

                                        • Rodney van Elmpt
                                          Rodney van Elmpt  3 weeks back

                                          You're very liberal with calling that chin up a dumbell exercise!

                                          • Brianna Florian
                                            Brianna Florian  3 weeks back

                                            Love love love this series! Truly a lifesaver when it comes to getting a good workout at home! You never disappoint!

                                            • spirit rush
                                              spirit rush  4 weeks back

                                              Less talking more doing 😂

                                              • Mike White
                                                Mike White  4 weeks back

                                                I have been working out for one year straight following Athlean-X I have gotten amazing results thanks Jeff!!!

                                                • Kaven Benoit
                                                  Kaven Benoit  4 weeks back

                                                  Jeff;

                                                  Although I'm not the President, maybe you are going to read this: where's The Best Dumbbell Exercices: Back Edition video! I know you've been busy lately producing The Perfect Total Body Workout video, but you just left us all in a cliffhanger with that one! Many thanks, Jeff!

                                                  • Joey Pham
                                                    Joey Pham  4 weeks back

                                                    This mans vocab

                                                    • Michael Bageant
                                                      Michael Bageant  4 weeks back

                                                      This bicep workout destroyed my muscles! Haven't been this sore since I started back up 6 years ago. I put aside my pride with less weight and wow did not think I would get that sore. Thanks. Its awesome. Just what I needed to break through this plateau. -Mike, TX

                                                      • Arthur BAKER
                                                        Arthur BAKER  4 weeks back

                                                        ok,complete newbie here, can you do the metabolic, strength power etc on the same day, or do you need to separate them?

                                                        • Fabio Merlin
                                                          Fabio Merlin  4 weeks back

                                                          This recommendation for elbow longevity is perfect. Right now I'm dealing with a annoying epitrocleitis (golfer's elbow) in both of my arms. Thanks for the info!

                                                          • Kambole Chituwo
                                                            Kambole Chituwo  1 months back

                                                            Great video! Please clarify, what is the difference between strength and power?

                                                            • Julian Bacchus
                                                              Julian Bacchus  1 months back

                                                              You haven't an ounce of fat on your body. What are your supplements?

                                                              • games@glance
                                                                [email protected]  1 months back

                                                                Maybe this is how a bodybuilder without steroids would actually look like

                                                                • BigChungus
                                                                  BigChungus  1 months back

                                                                  Im 13 and i use 5 kg dumbell for each arm is that ok for my age or should i put more weight

                                                                  • Mitchell Collins
                                                                    Mitchell Collins  1 months back

                                                                    -Dumbbell underhand dead row 8:40
                                                                    -Wrist curl variation 10:20
                                                                    -cross-body hammer curl 12:18

                                                                    • ***Alpha_Centauri***
                                                                      ***Alpha_Centauri***  1 months back

                                                                      Fantastic vids Jeff!!Thanks for spreading your amazing knowledge!!regards from the UK

                                                                      • grann tosif
                                                                        grann tosif  1 months back

                                                                        Valuable... video

                                                                        • Daniel Rawlinson
                                                                          Daniel Rawlinson  1 months back

                                                                          The dislikes are from people who curl in the squat rack.

                                                                          • Troy Dunnell
                                                                            Troy Dunnell  1 months back

                                                                            You are Fuckin AMAZING!!! Thank you so much very informative my Gains have been great thanks to you

                                                                            • i am Rounak
                                                                              i am Rounak  1 months back

                                                                              Sir i am on my knees couse you are the best person in this entire planet to teach us about our every single muscles , you are the legend .no one gonna comes like you in future too

                                                                              • troytsk
                                                                                troytsk  1 months back

                                                                                Another awesome vid from the master! Thanks!

                                                                                • Mike Moretz
                                                                                  Mike Moretz  1 months back

                                                                                  Watched this. Gonna do biceps tomorrow putting these moves to good use. Bicep gainzzzzzz

                                                                                  • Veronica Canada
                                                                                    Veronica Canada  1 months back

                                                                                    For how long should each be done?

                                                                                    • Steven Wakefield
                                                                                      Steven Wakefield  1 months back

                                                                                      Jeff is probably the only person alive who can add weight to pull ups and still do proper repetitions. That hurts me just looking at it. Any chance of a video on the link between ejaculation and caffeine on testosterone Jeff? Many thanks.

                                                                                      • Stone Arledge
                                                                                        Stone Arledge  1 months back

                                                                                        Thumbs up if you skipped past weighted chin-ups. Be honest.

                                                                                        • Freddy Hunt
                                                                                          Freddy Hunt  1 months back

                                                                                          I hate how this guy speaks

                                                                                          • JOE DIRT
                                                                                            JOE DIRT  1 months back

                                                                                            I AM 51 HAD 2 L-4 L-5 AREA SURGIRES (SP?)- ALSO HAVE ATAXIA FROM THE ORGANIC SOLVENT CALLED XYLENE (FROM POURING STAMPED CONCRETE) 97-99 AFTER COMING BACK FROM GETTING MY B.S. DEGREE LIFTING AT 5 AM THEN GOING TO MY JOB.   THE LIFTING MADE MY BODY UPTAKE THE  XYLENE MORE CASUING THE ATAXIA MY BACK IS SO MESSED UP MANY DOCTORS TOLD ME NOT TO GET THE NEEDED FUSION  B/C OF THE ATAXIA (FALLING ALL THE TIME)   I HAVE HAD 25 BLOWOUTS (HERNATIONS) SINCE 2006.   WHAT IF ANY RECOMMENDATIONS DOES ANYONE HAVE?    MY FREE TESTOSTERONE I GET EVERY 2 WEEKS A 300 MG SHOT AND I GET BLOOD  WORK ONCE A YEAR  365  WAS MY LAST F.T. I WEIGH 160  AT 6 FEET HEIGHT BEFORE I WAS AT 185 LB ---------------- ANYONE PLEASE GIVE ME ANY CHOICES THAT MAY HELP.

                                                                                            • Mom
                                                                                              Mom  1 months back

                                                                                              Never sacrifice the load

                                                                                              • AquaLady AGAVE
                                                                                                AquaLady AGAVE  1 months back

                                                                                                Gonna make a playlist for all the dumbbell editions