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A Home Bicep Workout
With Dumbbells.
Everything You Need To Grow Your Guns

Looking for a home Bicep workout with dumbbells to get
sleeve-tearing arms? Congratulations, you’ve won a seat with the best online
source for getting jacked at home with dumbbells and minimal equipment. Welcome
to Mission Jacked.com.

I’m Psymon H., your online training partner and the man
behind the BIG-UP Home Training System. 

In this article, we’re not going to go over the standard
Dumbbell or Hammer Curl; we’ll leave that for other websites to cover. Here,
we’re going to travel a little off the beaten track Like we did for Triceps and go underground where
some real Bicep gems can be found.

We’re going to…

·      
Rip the sleeves off six home dumbbell bicep
exercises with pictures and cues to help you master every movement.

·      
Look through a training protocol so you
understand how to maximize your performance on every set.

·      
Slip these exercises into a workable training
system so no matter if you are doing a full-body workout or a dedicated arm
session, you’ll be able to utilize these exercises.

A

Mission Jacked

Home

Bicep Workout

With Dumbbells Tip:

How can I increase my Bicep size with dumbbells at home?

You wouldn’t be 100% wrong for thinking that the best way to
increase Bicep size is to use heavier dumbbells; but before we can consider weightier
dumbbells, we first have to learn how to create a greater amount of tension in
the Biceps. You do this by creating a stable environment for the muscle to be
able to fully contract.

If you’re performing a dumbbell Bicep Curl with lots of movement
at the shoulder, what you are doing is robbing the Bicep of much of the work
and losing tension in the process. You must have a solid anchor by locking your
shoulders into place. This can be done by pulling down on your Lat muscle to
secure the Scapula and Humorous so that any movement only happens at the Elbow.

In this article, you’ll
hear me refer to target areas such as…

·      
The Long Bicep Head (From the front view, this
would be the outer part of the Biceps)

·      
The Short Head (From the front view, this would
be the inner side of the biceps.

·      
The Brachialis. Like the Biceps Brachii, the
origin of the Brachialis is on the Humerus bone and it inserts on the radius
bone. Parts on the brachialis can be seen peeking out from under the Biceps Brachii, especially lower on the arm

Now we have everything in place, Let’s get some curl work
in.

Home Bicep Workout
With Dumbbells Exercise 1:

Incline Jam Curls

This short Bicep head exercise is a variation of the incline
dumbbell curl, and a movement, if done correctly, will have you wanting to drop
the dumbbells long before the set is over.

The significant two major differences between the incline
dumbbell curl and the Incline Jam Curl are the setup and the angle at which you
curl the dumbbells.

Target Muscle:
Short Bicep Head

Items Needed:
Incline Bench set up about 60 degrees and a pair of dumbbells.

Cue 1: Sit back
on an incline bench with dumbbells in hand. Pinback your shoulders so your
elbows are jammed into your sides. You should feel your Lats tense as you lift
your Chest and tighten your core.

Cue 2:  Keeping your elbows tucked in and dumbbells
out to each side, tense your Biceps before curling the dumbbells so they come
up in line with your mid-Deltoids instead of in front of you. As you get to the
top of the movement, gently rotate the dumbbells so your pinky finger is higher
than the rest of your hand.

Cue 3: Briefly
squeeze each dumbbell before slowly returning to the start position. Repeat for
the desired amount of repetitions.

Everything You Need To Know About The Incline db Curl

Home Bicep Workout
With Dumbbells Exercise 2:

Incline
Dumbbell Drag Curl

& Hold

This is torture wrapped up inside a curl and slowed down for
good measure. It doesn’t take much weight for this curl variation to start putting
the Bicep muscle fibers on notice. 

Target Muscle Group:
Long Bicep Head

Items Needed:
Incline bench and a pair of dumbbells.

Cue 1: Set a bench up at an angle between 45 and 75 degrees.

Cue 2: As you
lean back on the bench, retract your Shoulders and focus on keeping them in
this position throughout the movement.

Cue 3: When you
curl, try to make sure the dumbbells travel behind the line of your torso and
not in front.

Cue 4: Raise both
dumbbells to the top of the curl position before slowly letting one dumbbell come
back to the start position. Hold the other dumbbell at the top of the movement.

Cue 5: Curl the
lowest dumbbell back to the top and hold it there. Now slowly lower the other
dumbbell to the start position while keeping the top dumbbell static. This
makes one repetition.

Check Out The Ultimate Dumbbell Tricep Workout

Home Bicep Workout
With Dumbbells Exercise 3:
The Plate Curl

If you want to dish up a platter of hard-hitting stress on
the Short Bicep Head, look no further than the mouthwatering Plate Curl. Be
careful as you’re likely to get a full muscle belly on an exercise movement
that may take time to digest.

Target Muscle Group:
Short Bicep Head.

Items Needed: One
dumbbell and a crate or low platform to sit on.

Cue 1: Take a
seat and place a dumbbell on its head between your legs.

Cue 2: Slide your
hands under the knuckle of the dumbbell so that the little finger on both hands
is touching and use the inside of your thighs to brace your elbows.

Cue 3: From a
fully stretched position, slowly curl the dumbbell up to just your chin area.
Briefly tense your Biceps before slowly returning the dumbbell to the start
position.

Incline Curl Your Way To Bigger Biceps

Home Bicep Workout With
Dumbbells Exercise 4:
The Standing Dumbbell Zottman Curl.

While the biceps cross both the shoulder and elbow joints,
its main function is at the elbow where it flexes the forearm and supinates the
forearm. One of the great movements to strengthen this area and function is the
Standing Dumbbell Zottman Curl.

Target Muscle Group:
Biceps, Brachialis & Forearms.

Items Needed: A
pair of dumbbells

Cue 1: Stand
upright with Shoulder pin back and straight Back. Without swinging, curl the
dumbbells to the top of the movement.

Cue 2: At the top
of the curl, turn the palms down so that they are facing the floor before
returning the dumbbells to the start of the curl.

Cue 3: At the bottom of the movement, rotate palms back so they are
facing before starting the curl.                                        

 Check Out The Incline Dumbbell Curl & All Its Variations

Home Bicep Workout
With Dumbbells Exercise 5:
Standing

Dumbbell Drag Curl

The Standing Dumbbell Drag Curl should be seen as the meat,
potatoes with all the trimmings when it comes to Bicep training. If you want to
make the guns shoot a hole in the sleeves, make sure to add this movement into
your home Bicep workout with dumbbells.

Target Muscle Group:
Long Bicep Head

Items Needed: A
pair of dumbbells.

Cue 1: Stand
erect with your core tensed and retract the Shoulder Blades, making sure that
you keep the dumbbells from traveling in front of you as you begin to curl them
up to Chest height Keep the Shoulders as still as possible and squeeze the
Biceps to create the greatest amount of tension.

Cue 2: Briefly
pause at the top of the movement before returning to the start of the exercise.

How Many Dumbbell Incline Curl Variations Can You Think of?

Choosing Urethane and Rubber Dumbbells For Your Home Gym

Home Bicep Workout
With Dumbbells Exercise 6:
Standing Band/Bell

Curl

& Hold

Sorry, I couldn’t resist taking you somewhere different. For
this exercise, I wanted to show you how much more effective you can make the
standard Dumbbell Curl from top to bottom. You’ll notice that once you pass the
90-degree angle with the normal Dumbbell Curl, it become easier.

To counter this, we’ve gone ahead and broken the rules by
adding two light resistance bands to the mix. By adding the ascending tension
of the bands, we generate additional tension and force at the top of a movement
that blows up the arms like you wouldn’t believe. 

Target Muscle Group:
Biceps

Items Needed: 2
light resistance bands and a pair of dumbbells.

Cue 1: Secure the
bands by stepping on one end and wrapping the other end around your palms
twice. Pick up both dumbbells with a palm-up grip and set your scapula.

Cue 2: Curl both
dumbbells to the top and let one dumbbell return to the start position.

Cue 3: While one
dumbbell is static at the top of the movement, curl the other dumbbell back to
the top and return the static dumbbell to the start position. Continue
alternating which dumbbell stays static at the top and which dumbbell is being
curled.

What Training
Protocol Can We Use For
Our Home

Bicep Workout

With Dumbbells?

OK, we could just curl until we’re tired and hopefully
something good will happen; but let’s become a little more organized and
focused on our performance so we can get the best out of every workout.

We’re going to use the very easy and efficient
“auto-regulation” training protocol. If you’re new to auto-regulation training,
stick with me because this is an extremely effective way of building muscle
while managing fatigue. 

When you use auto-regulation training, your fatigue is being
managed on your performance within a given set.

This means that sometimes you lift more and sometimes less
weight for the same amount of reps per set and reps in reserve because
naturally, you’ll push yourself when you’re in an optimal state to perform and
when you’re not, you pull back.

One important note to make about autoregulation training is
that this protocol uses Reps in Reserve as a tool to measure the intensity of
effort. If you’re new to reps in reserve, don’t worry, you’ll soon get the hang
of this convenient way of tracking workout intensity and measuring how hard a
set feels and how many more repetitions you could have achieved to failure.

In addition, this home Bicep workout with dumbbells has
variables you can control, which help to develop the skill of rating your
workout performance set by set. For example, to help you discover your exertion
level you’re asked to perform 10 repetitions per set, aiming to leave no more
than 2 reps in reserve, which will ensure you are achieving maximum motor unit
recruitment.

To get a better idea of this protocol, after the first set
of 10 reps has been completed, you’ll assess your performance with the
specified 2 reps in reserve in mind. You do this by asking yourself a simple
‘yes’ or ‘no’ question after each set: “Am I above or below the Reps in
Reserve target?”

If you undershoot your reps in reserve target, for example,
you have 3 or more reps in the tank after set one; you will add weight to set
two. If you overshoot the reps in reserve target where you have 1 or fewer reps
in reserve, you will remove weight for set two. You repeat this same process
after each set is completed.

If, after careful consideration, you assess your performance
as the same reps in reserve prescribed, i.e., you’re not higher or lower than
the 2 reps in reserve, then you keep the same load for the following set and
ask yourself the same question again after completing the next set.

This way of training will help you continuously assess your
performance with a “reps in reserve” benchmark in mind. At first, you
may have difficulties rating your reps in reserve as a standalone measurement
of performance, but because there’s a rep-per-set yardstick given, you only
need to assess whether you’re higher or lower than the reps in reserve target.

The major advantage of this protocol is that it teaches you
how to become an efficient self-coach. 
It’s advised that you make a note of every working set so, over the
four-week cycle, you can follow your progress and make the necessary
adjustments.

As the weeks move on, what you thought were two repetitions
in reserve on week one may eventually feel more like three or four reps in
reserve by week four. That is why it is always advised that you log every set
in a workout logbook so you can follow your progress; that goes for all muscle
groups.

In the above scenario, it doesn’t matter if you’re always
above or below the reps in reserve benchmark; the key is to measure your
performance set-by-set and be in a position to adjust the weight accordingly. If you want to use an intensity technique to fire up your Biceps to  another level click here. 

Dumbbell Set With Rack 5 50 lb. Combo

Choosing The Bestlb. Combo

Home Bicep Workout
With Dumbbells – The Breakdown:

So that you can measure results by way of performance and
gains, I advise that you work in a four-week training cycle, meaning that you
train hard over four weeks, and on the fifth week you pull back and take a
Deload week to relieve fatigue and give your Tendons and Ligaments time to
catch up and heal.

As for sets per exercise, a lot will depend, training level,
recovery ability, and overall fatigue accumulation. 3-4 sets per exercise make
a great start, but monitor how you feel and how well you recover from workout
to workout.

 Full Body Workouts:
If you do full-body workouts and train Biceps on every session, choose one
Bicep exercise per session and one rep amount per set. Once you’ve decided what
exercises you are doing, stick with your decision for the full four training
weeks.

Here’s an example of what I do below, training five
full-body sessions per week and using the autoregulation training protocol.

Day 1 Workout 1: Standing Drag Curl x 3-4 working sets x 6
reps per set

Day 2 Workout 2: The Plate Curl x 3-4 working sets x 8 rep
per set

Day 3 Workout 3: Incline Dumbbell Drag Curl & Hold x 3-4
working sets x 10 reps per set

Day 4 = Rest Day

Day 5 Workout 4: Standing 
Zottman Curl x 3-4 working sets x 7 reps per set

Day 6 Workout 5: Incline Jam Curl x 3-4 working sets x 12
reps per set

Day 7 = Rest Day

I will usually swap out a couple of the exercises for the
few I missed on the list on my next cycle.

Home Bicep Workout
With Dumbbells Option 2:

You may have a designated day when you train Biceps, or you
train them with Back as part of a push/pull split. Here are a few suggestions.

1: If you train the Biceps twice per week, you could split
the Home Bicep Workout With Dumbbells list in half and do the first three
movements on workout one and the second part on workout two. I would also
choose two reps per set ranges, one for each workout session.

Here’s an example:

Workout One: 3-4
working sets per exercise, and 6-8 reps per set.

·      
Standing Dumbbell Drag Curl

·      
Incline Jam Curl

·      
Standing Band Bell Curl & Hold

Workout Two: 3-4 working sets per exercise, and 10-12 reps
per set.

·      
Incline Dumbbell Drag Curl & Hold

·      
Plate Curl

·      
Standing Zottman Curl

Final Thought:

Reading this home Bicep workout with dumbbells article is
one thing…Putting what you’ve read into action is another. Slip these exercises
into your next home Bicep workout with dumbbells and then report back and tell
me how you got on.