The ONLY 2 Dumbbell Biceps Exercises You Need (NO, SERIOUSLY!)

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What if I told you that here were only 2 dumbbell biceps exercises you need to grow bigger biceps, would you believe me? In this video, I am going to show you how only two dumbbell biceps exercises are all that is required to build big biceps. Remember, it comes down to not only the choice of the exercise you make, but how do them that makes all the difference.

The first exercise out of the only 2 dumbbell biceps exercises you need to build bigger biceps is a variation of an already popular biceps exercise. You might have seen or you are already doing the incline curl, but there is a better way to do it that will help you to build bigger biceps. Instead of performing the standard incline curl, I want you to do an incline drag curl to target the long head of the biceps.

This exercise combines the benefits of the incline curl and the drag curl while keeping the limitations of the incline curl out of the equation. It starts, however, with the incline position of the bench. You want to aim for about 60 degrees as too far upright will eliminate the stretch you get on the biceps at the bottom of the range of motion. A lesser incline, say 45-30 degrees, will allow you to get a stretch on the biceps, but to a degree that will likely cause discomfort on the biceps tendon and the anterior shoulder structure.

You are going to want to use light weight when performing this dumbbell biceps exercise as it will be all you can really handle. The key here is to eliminate the momentum you might be using on the incline curl and eliminate over activation of the front delt as you swing the dumbbells in order to move the weight. Shoulder flexion does come into play, but a little later in the range of motion of the incline drag curl. So, keep your elbows in place as you curl the weight up, essentially dragging the dumbbell straight up as you curl. At the top of the range of motion, you are going to want to supinate the dumbbells as much as you can while you get a small amount of shoulder flexion as we know to get bigger biceps, you want to activate all 3 functions of the biceps to get a complete contraction of the biceps muscles: elbow flexion, supination, and shoulder flexion.

The second exercise of the only 2 dumbbell bicep exercises you need is one you are probably already doing, but, there is a possibility you are doing it wrong. First, it's important to note why the dumbbell preacher curl is the perfect compliment to the incline drag curl we already discussed. If the drag curl is targeting the long head of the biceps, especially on stretch, then we need to next try to influence the biceps short head and peak contraction. The other great part is that this preacher curl can be done with the exact same setup as the incline drag curl.

The preacher curl is immensely popular, but there is a right way and a wrong way of performing the exercise that will either prevent or lead to a biceps tendon tear. If you keep the same bench setup as the incline curl, you are already headed in the right direction. You see, too steep of an incline on the bench or preacher pad and not standing over it is going to lead to a lot of stress on the biceps tendon.

Instead, when you perform the preacher curl, you want to stand over the incline of the bench where your triceps stay flush with the bench at all times win the range of motion. This will allow you to use your lats to assist in the movement and protect your biceps in the process. As you curl the dumbbell, you want to dig your elbow and triceps into the bench, almost trying to pull it towards yourself as you curl. This will take the biceps out of a vulnerable position and allow you to curl the weight without risk.

With your arm more out in front of you, you are already getting the necessary shoulder flexion that influences the biceps contraction. On top of that, the elbow flexion (curl) and forced supination will lead to greater biceps growth.

With those two dumbbell biceps exercises, you are training the biceps through stretch and peak contraction - covering the whole range of motion of the biceps in order to build bigger biceps.

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