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Don’t overlook dumbbells when you want that killer bicep workout. Sometimes we overlook focused, intense dumbbell workouts due to the appearance of light weight compared to grabbing a barbell or curl bar. Big mistake.

Dumbbell use can help achieve increased strength and huge size gains. Try completing 4-6 sets of 12 to 18 reps for each muscle group in your arm…not just your bicep.

Dumbbells force you to control the weight and lift with equal force. Ultimately, this makes cheating extremely difficult and leads to better form and results. Granted, you’ll lift less weight in total. This engages the muscle groups individually at a greater intensity.

Stress your biceps and triceps constantly through the entire routine. Excellent bicep exercises include: seated alternating dumbbell curls, concentration curls and dumbbell preacher curls. Remember the tricep makes up two-thirds of your arm girth so don’t ignore it! Pound your triceps with overhead tricep extensions, tricep kickbacks and lying french press.

At some point, you may not be able to hold on to the heavier weights. This makes it critical that you develop a strong grip to help your quest for killer biceps. Throw in wrist curls with the same dumbbells. Turn palms up and down to work your forearm to the max.

Remember–the heavier the weight you can hold on to, the heavier weight you can lift. More weight equals more muscle breakdown–with proper diet and rest this means massive growth from your killer bicep workout.

HOT TIP

The brachialis muscle lays under the bicep. Growth here pushes the bicep up making it appear bigger. Turn your palms down as you perform the curl–this isolates the brachialis muscle.

Follow these guidelines and, eat right, get enough rest and you will have your very own killer bicep workout!

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