Dumbbell biceps exercises
12 exercises from the diary's catalog, all with photos. Below are the list and a sample biceps workout: compounds first, then isolation.
12 exercises
Sample workout
Templatebiceps workout
- Dumbbell Curl3×10–15
- Hammer Curl3×10–15
- Incline Dumbbell Curl3×10–15
- Concentration Curl3×10–15
Four exercises from the list: compounds first, then isolation. It's a template for one day; how many sets a muscle needs per week is in the volume guide, and how to progress is in the progressive overload guide.
Why dumbbells
Dumbbells give each arm its own path and its own weight: your strong side can't carry the weak one, and any difference shows right away. The range is usually bigger than with a barbell, and a pair of dumbbells and a bench is enough to start — so these biceps exercises work at home too.
The downside is the weight ceiling: heavy dumbbells are hard to get into position, and jumps are 2 kg per hand rather than 1 kg on the bar. When the weight climbs slowly, add reps instead — double progression is made for dumbbells.
Log your workouts — I'll show how many sets a week you give this group.
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