The best dumbbell biceps exercises are the ones that are going to help you to build big arms the fastest. In this video, I’m going to show you dumbbell exercises for biceps that will target the long head, short head, brachialis and brachioradialis muscles. While it is impossible to isolate any one of the biceps heads from the other, it is possible to influence the activation of each head by selecting bicep exercises that do a better job at this.
It starts with the biceps long head. With an attachment in the shoulder joint above the glenoid, this biceps muscle head gets its name because of the longer travel of the tendon. Anatomically, this is the area of the bicep that sits more to the outside of the arm. If you were to flex your arm and make a muscle, this would be the part that can be seen from behind as if in a back double biceps pose.
It is the long head that is also most responsible for the peak. If you find that you don’t have enough height on your arms and are looking for ways to get bigger biceps peaks then this is the area you’d want to focus on. The best dumbbell bicep exercises for getting the job done here are as follows:
Long Head
1. Drag Curls
2. Incline DB Curls
3. Row Curls
4. Waiter’s Curls
The key to each of these movements is that they all do one of two things. First, they keep the elbow back behind the body into extension. This places a greater stretch on the long head and therefore allows it to be selectively more highly recruited and helps to increase activation of the area. The other element is that it places the outside of the arm in a more visible position if you were looking into a mirror when you did the biceps exercise.
When it comes to biceps workouts, the thing you want to remember is that what you see is what you are training. If you see more of the outside of the arm because your arm is turned inward, then you are going to be working more of the long head of the biceps. Vice versa, if your arm is turned out and you see more of the inner portion of your biceps then you are training the short head.
Speaking of the short head of the bicep muscle, here are the exercises that are most effective at hitting this area:
Short Head
5. Offset DB Curl
6. Spider Curls
7. Preacher Curls
8. Seated DB Curl Plus
9. No Money Curls
All of these have the common trait of placing the arm in a position further out in front of the body. They also all do a great job of allowing for a complete biceps contraction by resisting elbow flexion, forearm supination and shoulder flexion. My favorite of these dumbbell biceps exercises is the no money curl. You can clearly see the biceps peaks and strong contraction at the top of every rep and it also helps to improve posture.
Not falling into either of these categories, but rather having a miscellaneous group of their own, there are three biceps exercises that manipulate momentum to help you get bigger arms fast.
Misc
10. DB Chin / Eccentric Chin
11. DB Cheat Curl (Eccentric Focus)
12. DB Strict Curl
And finally, back to the muscle groupings to make sure you leave no area of your arms untrained, we have the brachialis exercises.
Brachialis
13. Cross Body Hammer Curls
14. Robot Curls
These help to build wider biceps by developing the muscle underneath the biceps and providing more girth to the upper arm. Remember to minimize the contribution of the biceps when trying to build a bigger brachialis and you will start filling those shirt sleeves before you know it.
Finally, the forearm muscle that also gets looked at and must be trained for bigger arms is the brachioradialis. This is the best exercise for hitting this muscle.
Brachioradialis
15. Offset Supination Curls
The key to get bigger biceps is not to feel as if you have to do all of these dumbbell biceps exercises but to select the ones that are most appropriate to the areas that you are seeing your most struggles right now. Select a couple for the short head, long head and from the other two groups and you will see bigger biceps and arms in no time.
If you’re looking for a step by step workout to build more than just biceps, and want to develop a ripped athletic body in the process be sure to head to athleanx.com via the link below and check out the programs. Each puts the science back in strength and guides the fast results you will see from the workouts.
For more videos on the best dumbbell exercises for bigger biceps and how to get bigger arms fast, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
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*NEW “FAST ACTION” Q&A* – Got a question about training or injuries that I didn’t cover in the video? Leave yours (AS A SEPARATE COMMENT!) below and I’ll pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
Jeff, my left triceps has been hurting only on the negative for 2 months now, I don’t know what my injury is called and when it will heal. I can’t use my triceps seriously on any exercise anymore. I “broke” it doing overhead triceps extension, I loaded it too much and didn’t control the weight right and now I’m here. Will it heal? Can I make it happen faster? Thanks
Tank u Lewandoky u are the best into and outside the football stadium! Thank u and i wish u all the best at Bayern Munich! FORZA JUVE!
Would you do all or a few of the exercises mentioned in the video in one day or would you spread it out over the course of a few days?
Can you make a video on Knee Valgus and Squatting.. it would be beneficial for most of the lifters.
Everyone asking questions as a reply to this “Fast Action” post/comment didn’t read the instructions in BOLD that says “Leave yours (AS A SEPARATE COMMENT)”… Just a heads up, you need to create a new (SEPARATE) comment if you want Jeff to answer!
Jeff the type of Cavaliere who sleeps with a shirt on and walk around the town shirtless.
Dont bring that here dude
Doug the Typaa guy to … wait what ?
Am l on the right video ?
Didn’t this start from the whole: Jose, the type of Zuniga..?
It gets cold being skinny.
When he get’s the markers you know s*** just got real
No.
9:02 interrupting an exercise video to give more exercises
That’s our JEFF….!!!!
QUESTION (or idea for a future video):
What training-related injuries have you accumulated over the years?
Which of these have completely healed?
Which are still present to a degree,and how do they affect your workouts?
He has flat feet too but idk to what degree
He talked about breaking or sumth a bone in his shoulder while doing a bench press before, in another video I recall him saying something like “that bone can pop in a single rep” scary stuff
How did you get rid of your lower back pain?
@Mainul islam Shaon it’s mainly about glutes and stabilising the core. As Jeff said, the cause isn’t where the pain is. So: squats, the “Jane Fonda”, the “Bird Dog”, crunches, back hyperextensions.
Everyone: we need a push pull video
Jeff: here’s more bicep exercises
I can respect that
@Kaustabh Sarkar ! my bad thought you were one of those minions who follow Jeff
niuton carrot
@niuton yeah I follow him but I am not either a blind follower or a blind abuser
They not going to give you a full training plan for free,
If Jeff has all the muscle markers , not even the lego city can stop him.
I am going to comment this until jeff will make a video about these:
The PERFECT push workout
The PERFECT pull workout
The PERFECT upper body workout
The PERFECT calves workout
As far as my knowledge goes calves ,side delts are trained like 40-30-20-10, total 100
I have been toe running for a few months now, and that really builds the calves. It takes time to develop the strength but the lower impact and better calves is worth it.
The perfect calves workout is a MUST!
I’m with you in this
YESSSS
1:53 #1 DB Drag Curl
2:24 #2 DB Incline Curl
3:20 #3 DB Row Curl
4:05 #4 DB Waiter’s Curl
6:00 #5 Supinated DB Curl
6:20 #6 DB Spider Curl
7:11 #7 DB Preacher Curl
7:58 #8 DB Seated Curl Plus
8:38 #9 DB “no money” Curl
9:18 #10 DB Strict Curl
10:08 #11 DB Cheat Curl
11:04 #12 Weighted Chin up
12:06 #13 DB Crossbody Hammer Curl
12:54 #14 DB Robot Curl
13:58 #15 DB Offset Reverse Curl
#1-4 Long Head
#5-9 Short Head
#10-12 Miscellaneous
#13-14 Brachialis
#15 Brachioradialis
Add ‘thank me later” and yeah thank you
You are a saint
no cape needed!!
I only have a pair of dumbbells at my home to workout. This is exactly the type of video that I wanted. THANKS JEFF!
and those dumbbells are mostly all you need too
Same
Jesse: *flexing* “pew pew pew”
Jeff: “That boy ain’t right”
Nobody:
Jeff: *Posts a video about a muscle that I trained the day before*
Me: “I JUST DID THIS YESTERDAY. HOW DOES HE DO THAT.”
Because statistics
He knows you are doing it wrong
I just did the Robot Curls TODAY! and I said what you said exactly when watching it.
Everytime somebody does Nobody: joke a child dies bec of lack of fun, originality and creativity
Jeff does hand gestures with both hands to avoid muscle imbalances.
The dislikes are from the people who didn’t do their face pulls
I don’t think he’s a liar at all he has a bunch of proper technique and does other advanced things that make him good at what he does
@Hùng Phạm Funny how Jeff the Liar wants to provide us with all this free science-backed advice. Always knew he was a meanie. XD
@John Sbisa i only stopped watching and felt something fishy about him when i discovered alan thrall, bb medicine, etc…
@Johnathan Black jeff does proper form? Have you seen his deadlift? Worst form i have seen in a long time for someone who preaches good form
@Hùng Phạm an Asian nerd stopped watching his video cause everyone calling him out for views? omg it’s end of the world
Whenever this man flexes his biceps I’m scared that they’ll pop
Same
Jeff’s biceps are 8 months pregnant
Very eloquently put
With baby Schwarzeneggers
@Kriz M loser profil pic
Unnoriginal reposter, can’t think of anything original?
Jeff: How to drink a glass of water?
Video: 15min long !!