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Inspiration for this dumbbell bicep workout was taken from Arnold Schwarzenegger's The New Encyclopedia of Modern Bodybuilding, arguably the best book on bodybuilding ever written. In fact, Schwarzenegger used much of the structure and training protocol of the workout to build his showstopping guns.
Now don’t get all excited thinking that after one whirl of the workout, you’ll wake up with a pair of 24” Popeye pipes. Unfortunately, to grow guns that big takes years of dedication and a stroke of genetic luck. 'Hard work and proper training technique will bring out the full potential of any muscle, but not everyone has the same degree of potential,' (The New Encyclopedia of Modern Bodybuilding).
But what this dumbbell bicep workout can do is provide your arm routine with structure. In addition, because of the balance of exercises, both heads of your biceps are targeted. Furthermore, if you apply the hypertrophy training protocol, you may well see an increase in the size and shape of your biceps.
And because all you need to do this workout is a pair of dumbbells (preferably a range of weights), it can be completed at home as well as the gym. Also, though the primary piece of exercise equipment is dumbbells, you can substitute for a barbell or resistance band depending on availability.
Related: Best Adjustable Dumbbells for biceps workouts >
Dumbbell bicep workout
The workout starts with a short warm-up. For five minutes, you’ll be rowing a 1000-metres. Rowing is an ideal warm-up for a bicep workout as it raises core temperature and activates all the muscles of the arms and back.
You’ll notice that the first set in the plan is marked with an ‘*’. This includes a warm-up set. But isn’t the 1000-metre row the warm-up? You’re probably wondering. Yes, though that’s only the first phase.
The row raises core temperature and circulates oxygen rich blood. The reduced-intensity set prepares your biceps for resistance training – technically this is referred to as neuromuscular facilitation. Now you’re ready to start pumping iron.
What are the Benefits of Training with Dumbbells?
Dumbbell workout design
The plan is split into two distinct parts. Part one is where you work on building strength and size. To maximise these outcomes, you’ll need to go as heavy as is safe for you to do so. Between sets, you’ll be taking long rests up to two minutes. For this phase of the workout, it is perfectly acceptable to employ the assistance of a spotter or throw in a few cheat reps. The objective is to pump those biceps to the point of bursting.
Phase two tunes down the intensity while picking up the volume. The sets and reps are higher while the rest is shorter. Also, you should maintain strict form throughout each set. That’s right. Send the spotter packing with a thank you and focus on precision lifting.
The exercises selected for the two phases reflect the training objective – strength and size for phase one and sculpt and shape for phase two. Ready to break out those DBs?
Dumbbell bicep workout exercise overview
What follows is brief outline of the key lifting points of the dumbbell bicep workout exercises. The teaching points are supposed to serve as refresher for those that haven't performed the movement in a while.
If you identify that you have never performed, I recommend omitting it from the workout until you have mastered the basic techniques.
Hammer curl
Hammer curls are best for building strength and size in both heads of the biceps. The position of this exercise in the plan suggests that you should go heavy. Don’t forget to bolt a couple of forced reps on the end of each set.
Key teaching points
Adopt a neutral stance with a pair of heavy dumbbells at your sides.
The palms face inwards and your elbows remain fixed throughout the complete range of motion.
Singularly or simultaneously, curl the dumbbell up until it takes your anterior deltoid.
Pause at peak contraction for a two count.
Lower under control and repeat.
Standing curl
The standing curl (typically performed with a barbell) is a time-honoured biceps builder. Favoured among weightlifters the world over, the biceps curl develops both strength and size. Schwarzenegger says that purpose of standing curls is 'To develop the overall size of the biceps,' (The New Encyclopedia of Modern Bodybuilding).
Key teaching points
Stand (or seated) with a pair of dumbbells by your sides.
Palms are facing in at the start position.
Under control, begin to curl the dumbbells.
As they pass your thighs, smoothly rotate the wrists away from your body. The dumbbells are still in motion during the rotation.
Continue to curl the dumbbells until they are level with your shoulders.
After a quick squeeze, lower under control
As you do so, remember to begin rotating at the wrists until the dumbbells are in the hammer curl position.
Preacher curl
Preachers require an 'Arm Blaster' or preacher bench. These contraptions enforce a 'very strict way of working the biceps that minimise cheating,' (The New Encyclopedia of Modern Bodybuilding). Preachers are all biceps. If you don’t have either contraption, simply rest your elbows on your lower abdomen and lock them into position.
Key teaching points
Adopting a stable stance, knees bent, back straight, arms fixed into the support (or your torso).
The DBs are positioned at your front, palms facing forward.
Again, singularly or together, curl the dumbbells until they are level with your shoulder. Squeeze out a two-count. From here, lower the DBs like a drawbridge. Focus on the concentric contraction just as much as you did the eccentric contraction.
Repeat!
Single-arm incline bench curl
The single-arm incline bench curl is the first of our shape and sculpt exercises. This one in particular is great for chiselling out razor-sharp striation lines in the muscle. Remember, now the focus is on form as opposed to brute strength. So, it’s wise to drop a few KGs.
Key teaching points
Crouching behind a bench – the backrest of which is set at about 45 degrees – position the back of your arm on the pad.
At full extension, there will be a kink at the elbow. That’s perfectly normal.
Contract the biceps as you curl the dumbbell to 90 degrees.
Keep your eyes fixed on your biceps and focus intently on maintaining a fluid movement.
Lower and repeat.
Reverse curl
Reverse curls develop the outer head of the biceps brachii. Exercises that emphasise the outer head are essential for building balanced biceps. Reverse curls, as you’ll soon discover, also engage the outer forearm muscles.
Key teaching points
Adopt a neutral stance with a pair of low to medium-weight dumbbells resting across the front of your quads. That is, palms facing inwards.
Begin to reverse curl the dumbbells level with your shoulders.
As you do so, fight the temptation to rotate the wrists.
At peak contraction, your palms should now face directly forward and you should feel a burn in the outer head and outer section of your forearms.
Lower and repeat.
Dumbbell 21s
Twenty-ones (or 7s) have been positioned at the end of the plan to provide you with the opportunity to squeeze the last remaining drops of strength out of your biceps. It’s that final burn that shreds the sinews and serves as a pleasing reminder over the following days that you’re trained biceps. Twenty-ones can be applied to any biceps exercise. But I think they work best with preachers. The movement of preachers is unimpeded by a rotation of the classic curl. Also, the strictness of the exercise accentuates the pump.
Key teaching points
Follow the teaching points previously outlined for preacher curls.
The first set of 7, remember, is partial reps. You curl from the start to the halfway point only. Once the forearms are parallel to the floor, you return to the start. Repeat for six more reps.
On the seventh rep, pause at halfway. This is now the new starting point for the following 7 reps. Curl from here to the shoulders. Remember, for the second set of 7, do not lower below 90 degrees.
At the topmost position of the final rep of the second set, lower all the way down to the quads.
Now perform 7 full reps: all the way up and all the way down.
Feel the burn!
Dumbbell bicep workout hints and tips
First off, you don’t have to stick with the exercise lineup that I’ve compiled. Though they helped Schwarzenegger sculpt an impressive pair of pipes, they may not be suitable for you. For example, due to an old injury in my left elbow, I cannot perform conventional (classic) biceps curls. The hand position seems to antagonise the injury. But none of the other exercises cause this problem. So, when I trialled this workout over the course of a couple of weeks, I replaced conventional curls with a variation of hammer curls that emphasise the outer head of the biceps.
Ready to try this Dumbbell Back Workout >
If you’re short on time (or want to give those guns a quick blast before slipping on a tight tee and hitting the clubs), you could select a more efficient training protocol. A circuit or AMRAP (as many reps as possible) will enable you to condense the same volume as the current sets-reps-rest-repeat workout into half the time. Applying either method is easy enough. To transform the plan into a circuit simply progress through the list of exercises without pause. Take a short rest on completion of one circuit. Repeat the process as many times as you can in 10, 15 or 20 minutes. AMRAPing the dumbbell bicep workout is easier still. Stipulate a specific duration for each station – between 2 to 5 minutes – and try to perform as many reps as possible before the clock stops. Rest then repeat.
Finish your routine with this Core Dumbbell Workout >
The workout can be tailored to a specific fitness goal. Let’s say that you’re currently training to build muscle mass (hypertrophy). To align the workout to this aim would require that you focus on the first three exercises ensuring to keep the resistances high while taking plenty of rest between sets. But if you’re over the hypertrophic hump, and now you’re looking to shape those formless coconuts, concentrate on the final three exercises. Select light to moderate resistances, crank up the reps, reduce the rest and start sculpting razor-sharp biceps.
Enjoyed this workout?
Then get your hands on 80 more with the Hungry4Fitness Book of Circuits & Workouts Volume 3 >
About Adam Priest –
A former Royal Marines Commando, Adam Priest is a content writer, college lecturer, and health and fitness coach. He is also a fitness author and contributor to other websites. Connect with Adam at info@hungry4fitness.co.uk.
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