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The Best Science-Based DUMBBELL Biceps Exercises For Size And Shape

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Published on 15 Jun 2020 / In Sports

If you’ve always faced difficulties in achieving significant bicep growth, you’re in for a treat. In this video, I’ll cover the top 3 bicep exercises for mass you need, so you no longer have to Google for the search term “How to get bigger biceps?" endlessly. And I don't know if I mentioned, these three exercises are biceps dumbbell exercises. Yes – I've read your comments and see that you guys have been requesting for a dumbbell only workout. So, here you go: find out everything you need to know on how to get big arms, with only dumbbells!

The first exercise you need to incorporate into your arms day is the concentration curl (with assistance reps). This exercise tops the list when it comes to short head bicep exercises; this is because of the forward placement of the arms during the curling action. And it tends to outperform other common biceps exercises as well – studies have found that it comes up superior in terms of eliciting the highest biceps activation.

The second exercise I cover is the incline dumbbell curls. Incline dumbbell curls are fantastic when it comes to targeting the growth of the long head bicep. In addition to enhanced long head activation, the incline dumbbell curl also wins out other biceps exercises with its unique strength curve. You’ll find sustained neuromuscular activation of the biceps throughout the movement.

And the last biceps exercise with dumbbells you should know about is the hammer curls (with slow eccentric). The pronated grip of hammer curls enables you to target the brachialis – a muscle in the upper arm that pushes up the biceps. If you want to create the illusion of a thicker-looking arm, you can't go wrong with targeting the brachialis. But: notice how I included slow eccentric movements? Well, that's because you can further enhance the brachialis' involvement through the performance of a controlled eccentric movement.

I hope you enjoyed the video, guys. And just remember like I’ve said in the past, if you want to build muscle and stop wasting your time in the gym, you not only need to choose the right exercises but you also have to perform them in the way that’s been proven to be most effective.

That’s exactly why within my Built With Science programs, we’ve not only carefully selected each and every exercise included in your step-by-step routines, but we’ve also taken the time to create in-depth tutorials for each exercise showing you how to optimally perform them to build muscle.

To join today, head on over to https://builtwithscience.com/ and take the starting point analysis quiz to discover the best program for you.

MUSIC:
Music by Ryan Little - Body Language - https://thmatc.co/?l=A37F6F3E

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STUDIES:

ACE EMG ANALYSIS - CONCENTRATION CURLS BICEP ACTIVATION
https://www.acefitness.org/edu....cation-and-resources

SUPPVERSITY EMG ANALYSIS – CONCENTRATION CURLS BICEP ACTIVATION
https://suppversity.blogspot.c....om/2011/07/suppversi

MAXIMUM BICEP SHORT HEAD ACTIVATION
https://www.ncbi.nlm.nih.gov/pubmed/18356480

SUSTAINED BICEP ACTIVATION IN THE INCLINE DUMBBELL CURL
https://www.ncbi.nlm.nih.gov/p....mc/articles/PMC37377

SLOWED ECCENTRIC PORTION AND BRACHIALIS INVOLVEMENT
https://www.ncbi.nlm.nih.gov/pubmed/11224805

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