Dumbbell exercises are excellent for building big biceps. There are simple dumbbell exercises you can perform which will create bigger arms quickly. Out of all the different and complex gym equipment and contraptions available, dumbbells remain the best piece of equipment for gaining muscle.
Here are your 2 bicep building dumbbell exercises:
- Standing Dumbbell Curls. Standing with two dumbells at your side (or you can just use one and do one arm at a time if you only have one set of bells), curl upwards using the bicep to do the work. Lower slowly and repeat with the other arm (if you are only using one dumbell, then just do all the reps on one arm, rest, and then do the other arm, as opposed to switching hands after each rep). Perform 6-8 reps for each arm, for 2-3 sets.
- Concentration Curls. You are seated with the dumbell on the ground. Do one arm at a time. Bent over, dig the elbow of the arm you are working into your inner thigh. This will isolate the bicep. Grab the dumbell and curl upwards, lower slowly and repeat for 8-10 repetitions. Then switch arms and do the same. Perform 2-3 sets.
While standing dumbell curls build mass, concentration curls focus more on definition. So you get the best of both worlds; you are building size, plus you are building ripped definition.
Different exercises, machines, and contraptions have all come and gone, but standing curls and concentrations have been around forever and continue to be a staple of most bodybuilders routines, simply for the fact that they do work.