Top 5 Calisthenics Bicep Workout With Dumbbell: How To Build Awesome Biceps?

How Calisthenics Bicep Workout With Dumbbell Be Of Significance To You?

In Calisthenics, working the arm muscles is even more important. Indeed, they play an important role in making your body look better. But how to build awesome biceps especially if you are too busy to go to the gym? Here, you will learn some tips on how to do a bicep workout with dumbbell. These tips will help you build your biceps even if you are too busy. As you may know, the biceps are the muscles that are attached to the upper arm. They are responsible for raising the arm and making it look bigger.

Two dumbbells are enough to activate all the muscles of the biceps and get good structure. Time to step up your workout and get some serious pumps. You don’t have to be a fitness expert to know how to train your biceps. There are many exercise routine variations you can perform with dumbbells. If you want to learn how to do a bicep workout with dumbbells, keep reading the article below.

Top 5 Calisthenics Bicep Workout With Dumbbell

1. Concentration Curles

This exercise is a variation of the traditional bicep curl. It requires you to use your biceps to lift the dumbbell up. It is also good for building the triceps because you need to use your triceps to lift the dumbbell. You can do this exercise using dumbbells of different weights. You can also do this exercise using a barbell. The important thing is that you need to use your biceps to lift the weight.

Steps to do it:

• Sit on a bench or bar with one elbow on your thigh and hold a dumbbell.
• Then raise your hands with dumbbells.
• Hold your dumbbells at arm’s length with your palms facing forward.
• Now raise your arms up and down. Do this as fast as you can for 30 seconds.

2. Hammer Curls

The hammer curl is an important exercise that targets the brachialis. This muscle is responsible for the movement of the arm and shoulder. The hammer curl is a great exercise for beginners because it does not require any heavy weight and is easy to perform.

Steps to do it:

• Get up and hold the dumbbells in both hands.
• Squeeze your glutes and hold them tight. Keep your head up and your chin tucked.
• Roll the weight forward while contracting the biceps. With The dumbbells at shoulder height. Your upper arms should remain still. Continue lifting until you contract your biceps.
• As you exhale, lower your arms to the ground. Keep your back straight and head up.
• Stand as tall as you can for a few seconds before returning to the starting position. Do this 10 times.

3. Dumbbell Reverse Biceps Curl

The reverse grip highlights the long head of the biceps. The long head of the biceps is the muscles on the back of the upper arm. The reverse grip is used to lift heavy weights or to lift a large object. The reverse grip is also used to lift a barbell over the head.

Steps to do it:

• Hold the dumbbells with your hands slightly wider than shoulder width.
• At that point, begin to straighten your arms, lifting the dumbbells off the ground.
• When the dumbbells are in front of your shoulders, your elbows should be slightly bent and your forearms should be white-knuckle-like.
• Keep your elbows close to your body and your forearms parallel to the ground.
• Pause for a second, then slowly lower yourself to the starting position. That’s one rep.
• Do three to five reps, then rest for a minute or two. Do three to five more reps, then rest for another minute or two.
• Continue until you’ve completed the prescribed number of repetitions.

4. Step Back Biceps Curls

Adding a small step to your bicep curl will add extra tension to your biceps. This is a great way to increase your strength. If you do not have a dumbbell set, you can use a barbell.

Steps to do it:

• Keep a pair of dumbbells by your side while standing upright.
• Curl up in hammer curls while taking a small step back with your right foot.
• Step on your feet again and return your arms to the starting position.
• Curl your left foot back, then return to the starting position. Repeat for the other side.
• Do 3 sets of 10 reps on each side.

5. Renegade Row

This simple but challenging move works your biceps, back, shoulders and triceps. It also works your core and your abs.

Steps to do it:

• Start in the top position of the push-up with your hands on the dumbbells shoulder-width apart.
• Row the dumbbell to one side of your body while balancing on the opposite hand and foot.
• Pause for a second at the top, then slowly return the weight to the starting position.
• Repeat on the other side. And complete 20 reps.

Disclaimer: The information contained on this website is for educational purposes only and is not intended to be a substitute for treatment by a healthcare professional. Get a medical evaluation and doctor’s approval before starting any exercise program.

Is Calisthenics Bicep Workout With Dumbbell Perfect For You?

To sum it up, we all have days where we’re so busy and exhausted from our busy schedules that we choose not to exercise. However, even if we are very busy, our health and happiness should not be put on the back burner. Doing something for your health is better than doing nothing at all. Finding ways to stay active throughout the day is even more important.

Remember, these are all great exercises to build your biceps at your most convenient time. Plus, the fact that you will spend far less money on dumbbells than you spend on going to the gym. You may want to buy some adjustable dumbbells for this training. You can check out this link “Calisthenics Adjustable Dumbbells-Gorilla Detachable Dumbbells.“

Can you spare 10 minutes of your time to do Calisthenics Bicep Workout With Dumbbells? You can give us feedback and comment down below.