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

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 and take the starting point analysis quiz to discover the best program for you: builtwithscience.com/bws-free...
MUSIC:
Music by Ryan Little - Body Language - thmatc.co/?l=A37F6F3E
FOLLOW ME:
/ jeremyethier
/ jeremyethierfit
STUDIES:
ACE EMG ANALYSIS - CONCENTRATION CURLS BICEP ACTIVATION
www.acefitness.org/education-...
SUPPVERSITY EMG ANALYSIS - CONCENTRATION CURLS BICEP ACTIVATION
suppversity.blogspot.com/2011...
MAXIMUM BICEP SHORT HEAD ACTIVATION
www.ncbi.nlm.nih.gov/pubmed/1...
SUSTAINED BICEP ACTIVATION IN THE INCLINE DUMBBELL CURL
www.ncbi.nlm.nih.gov/pmc/arti...
SLOWED ECCENTRIC PORTION AND BRACHIALIS INVOLVEMENT
www.ncbi.nlm.nih.gov/pubmed/1...
Subscribe to my channel here:
kzbin.info...

[@JeremyEthier]

What’s your favourite biceps exercise? Hope you enjoyed this one - let me know what other muscle groups you’d like me to cover with dumbbells and I’ll get on it! Cheers!

[@ayushbhardwaj6829]

Concentration curls are the best!

[@MrDarsenizami]

Jeremy Ethier always hitting us with that wisdom 🧐

[@adnanpramudio6109]

Back with dumbbles pls

[@cameronraytucker]

i LOVE this series please don't stop until you complete the whole body

[@HamzaDjeloud]

Your the best fitness you tuber I know keep up the great work 😀👍🏻

[@greyfish5116]

*inner* >> concentration curl 00:46 *outer* >> incline DM curl 3:02 *brachialis* >> hammer curl 4:36 (3-4 sets 6-12 reps)

[@andreagtfj1090]

Why writing that?? The more you watch a video the more the youtuber get paid

[@andreagtfj1090]

@Ruben Medina well i hope this people would break their biceps

[@superbee7936]

People go and comment directly to the comments section for two reasons . First not really interested. Second, they think they know it all, but in fact they don't. Shown in the answer of berseker...

[@TheFitnessPsycho]

Berserker009 good to mention the brachialis

[@greyfish5116]

@@superbee7936 who said I know everything? I watched the whole video first and then summed it up in that comment for those who don't have time to watch it all.. and i sometimes relate to that.

[@aristides193]

My personal hero, I have gained so much muscle mass thanks to your advice. HOPE YOU MAKE TO 10MILLION

[@TheFitnessPsycho]

Aristides Beltran well done bro

[@mr.physio]

👍

[@LasseLundster]

Hey it's thanks to yourself man, good job

[@shahidiqbal4687]

How you gain your muscles🙄🙄

[@huikyle]

Could you show your workout program

[@clubpenguin6952]

The variation of dumbbells is extremely useful for a small person like me kzbin.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 But the dumbbell size being large it's hard to do certain exercises like deadlift ( I have to have my hands and legs a bit wider to accommodate the size of the DB )Otherwise happy with the purchase. No excuse not to lift weight when it's snowing outside.

[@EzeAsuoha]

2:00 turn wrist and and get pinkie to the ceiling. 2:17 Grip the outer part of the dumbbell. 2:40 use your arm to help you when u tired Incline dumbbell 3:17 put arms behind body 4:00 keep arms pinned to the bench 4:12 dont roll shoulders forward Hammer curl with slow ecentric 4:40 Use pronated grip 5:10 3 to 5 sec slow movement on the way down. 5:50

[@skullbuster6230]

Not all heroes wear capes 🌹

[@onkarjavalekar1308]

Thanks King 👑

[@Ultra-Aesthetic-song]

bench angel????

[@normanrodriguez191]

Just wanted to say thank you so much Jermey for all the info you have given me to better myself bro. I truly appreciate what you have done for me and may others. Tons of love man 💪🏽❤️

[@Daniel-ll2cl]

inner >> concentration curl 00:46 outer >> incline DM curl 3:02 brachialis >> hammer curl 4:36

[@ExtaTer]

This video beats the ones from muscle pros. Simple but effective exercises, with all critical points clearly explained. Finally I know what I am doing and my biceps get fatigued with much fewer repetitions with the correct technique shown in this video. Keep the amazing work!

[@flyboi61]

I wanted to thank you, Jeremy, for your videos on biceps. I have learned a lot from you and have the results to prove it. I have been working out longer than you have been alive, and you show that, without doubt, age doesn't matter. Young can learn from old and old can most certainly learn from young. Thank you again. Kevin in Seattle

[@mortysmith7254]

Who else is watching this video because they only got dumbbells at home

[@gabesaenz9837]

I’m so glad I found your channel! I love your videos and can’t stop watching them. So much info, even for someone like me who has been training for years. Keep them coming!

[@spinplasmonics]

Hi Jeremy! I am really happy that you still provide comprehensive workout videos for free. Thanks, keep up the good work bro. anw. Your body is getting better and better.

[@zaidsoulat6331]

Jeremy the unit helping me with useful informative advice, what a guy!

[@adnanpramudio6109]

Thank you jeremy, I train with dumbble since I only workout at home, hoping you make more videos like this, keep it up

[@gpsewtohul7652]

For those in a hurry 6:05

[@gpsewtohul7652]

@Tokiita anytime

[@Kenny-qt9lq]

Shutup fk

[@Iyeeedr]

I'm in 2 minutes and I'm already subscribing. THIS is exactly the kind of material I was looking for! Hooked

[@sudan47]

My biceps are getting destroyed so badly, because of this video. Thank you so much Jeremy!!

[@dariusneatu2820]

My man Jeremy here with the content,keep it up bro

[@MrUseless247]

Good to see a good channel grow. Hope it continues to get bigger, this is one of the very few I watch and follow.

[@ijam1729]

this channel a blessing for everybody

[@bobiyovev6384]

And that's why my friends, Jeremy is the best youtube fitness instructor. I am so grateful for the knowledge you are giving to us !

[@CamConscious]

Right after my bicep (and chest) day lmao rip. Awesome video Jeremy, you and AthleanX have helped me so much, couldn’t imagine working out without this knowledge

[@tijnoldenburg]

TwistedM same here

[@mr.physio]

👍

[@nicka8349]

What kind of program has a bicep day what the heck

[@qppen4726]

bicep day? tf?

[@Guillermo153]

Lol biceps day 🤦

[@tlight9002]

The research you’ve done and your understand of the the parts of the biceps in application is amazing! Thank you for the applied knowledge!!

[@fitness957]

Loving these new series Jeremy! 💪

[@tonys4341]

Just returned from the gym and although it was my back day, I squeezed in a few sets of incline DB curls. No real reason, other than I was at a bench for DB rows anyway, and they are my favourite bicep exercise! Fun!

[@frvnkie58]

that concentration curl made my bicep feel like it was ripping

[@renatoimperatori5289]

because it is

[@frvnkie58]

@@renatoimperatori5289 thanks

[@renatoimperatori5289]

@@frvnkie58 REAL SHIT😳

[@shxdy2539]

@@renatoimperatori5289 I sleep

[@ioantheo8897]

thats the best feeling especially when you are done with your reps

[@Matthew-oq9rw]

The Visuals and statistics are always on point keep up the good work bro my whole workout routine is based on your videos ty

[@matt.baller]

Great video. Clear, well presented, no annoying music, research-backed etc. Thanks buddy.

[@champagnepapi8500]

I did all of these workouts, and let me tell you I was always confused as to why I never felt sore after a bicep workout, and I felt the same way after this workout. I still felt strong throughout the day and not weak at all, but the next day!!!! I was so sore I could extend my arms. It’s been about 2 months now and I’ve seen amazing growth. Not a whole lot but a significant amount for what 2 months could offer.

[@carteadejoc]

how's it going man

[@yesyes2091]

this has helped me out so much. i have been doing just plain bicep curls for a year and my arm has gotten bigger but once i watched this video i started to do these workouts and wow I'm impressed. my arm has gotten way bigger

[@abhishektodmal1914]

This was informative and wonderful Jeremy. Thank you so much for making this man! I wish you all the best 😀❤️💪

[@sadhananarendar2992]

You are technically so clear. The best part is you keep it really simple. Excellent video. All explained in a short span. Thank you very much.

[@stevewildeagle965]

Out of all Bicep exercises i find seated incline dumbell curls pump mine the most, and if your shoulders are properly dropped back have grown my biceps the most since including them. I also love Drop sets

[@marcosleon215]

What angle do you put it in

[@AK-ef4cz]

I'm doing 2 out of these 3 so I guess I need to add incline db curl

[@dbzdwg]

Clear, concise and easy, you have one of the best channels on bodybuilding. More power to you

[@rudismit1262]

EXCELLENT advice Jeremy. Did all of these today and i can feel the difference!!

[@azelah]

It's leg day, I feel bad watching this

[@amineabidi4441]

😂😂😂

[@tim..t175]

Always great content Jeremy :) What content would i like to see? Maybe some machine alternatives for bench press and chest as regular bench press has been giving me shoulder pain

[@Hkhan23]

Love your videos man. The in depth explanations and demos 👌👌

[@yashpatel1477]

Please make video this type of TRICEP!!!!! Bro

[@liluzivert4630]

another tip for incline curls : flex your tricep at the bottom for more of a stretch

[@EzeAsuoha]

That sounds smart

[@EnzoEnes]

Thats actually the only exercises i do. Great Video your Quality is very good since day one but you are still improving. Keep it

[@krishnachaitanya7674]

You’re the best. I am following your ppl program and it’s giving me amazing results. Glad to see a straight to the point no BS video coz this is exactly what I was looking for

[@adriaantan5213]

My issue with the incline DB curl is that I tend to feel pressure on my shoulder. And it sometimes hurts when i go heavy.

[@alexbeyond99]

Early squad leave a like!

[@Mdv8611]

Your content is always top notch. I totally love your down to earth attitude.

[@nicolasflores6046]

Thanks Jeremy I had been looking for a video like this for a while :D

[@dakotahsteier5481]

ive always done my bicep curls with the weird grip on the dumbell being off-set. and my best muscle is my bicep hah makes sense

[@jazzjameson7308]

@jeremyethier pls talk on bodyweight squat the right form and how to do them. your videos are very explanatory keep it up man. pls touch on body weight squat

[@ladyd7778]

Excellent! This is exactly what I was looking for. Thank you.

[@sudhanshuthakur1168]

All gym heroes have their name starting from J...😉

[@amteshwarsinghkhokhar1374]

jeff nippard , jeff cavaliere , jeremy either , jim stoppani if i missed any correct me

[@Ceiling_Gato]

Jason Genova?

[@jomaraldana6508]

How about scottherman? He is my fav youtuber

[@turbanviktor420]

Jason Blaha

[@michaeldjitowibowo4014]

jcot herman fitness

[@TheDictismiT]

Hammer curl works brachioradialis more than brachialis, which you didnt mention during hammer curl. cheers

[@slayerofmadbitches]

So what works best for brachialis? Cross body hammer curl?

[@aarondas212]

deadass the best physical fitness channel thanks man

[@frankemme5160]

The different hand grip on the concentration curl really made a difference for me, thanks!

[@owenvogler1021]

I’ve gone through a lot of your videos and one thing most of them had in common is that you used a bench. I don’t have one and I don’t know if there’s anything else to substitute it for. I’ve looked through my whole house for something and I can’t think of anything. What should I do?

[@manzilla48]

aired

[@koren.8550]

2020 Will be my favorite year if i will do like this, like if you think like me good luck to all!

[@false-flagburner4184]

best bicep isolation video I have ever seen.... really well explained Jeremy.!

[@juliocesararmentagorosave9624]

Man! I love your videos, they are extremely helpful and have great quality, congrats to you! :)

[@luistinoco1610]

Gonna wake up tomorrow with my biceps 6 inches bigger

[@swankmastermind7407]

Upping the dose bro ?

[@follower8815]

Seriously this guys and Athlean x are the only people I trust. I looked at anabolic aliens and they seem really fishy ngl

[@lucasschild7758]

Loving all the science explanations and form tips thanks for the knowledge

[@giannis5zante]

You’re amazing by the fat the most informative person about fitness on KZbin. Keep up the good work.

[@AC-xi9ov]

Hi (sorry for bad English)

[@skither4305]

Jesus loves you all!

[@Reset39xYT]

He loves u too broski

[@sotirisveroia5634]

Amen

[@flawlesscleaning8231]

And we all Love JESUS!

[@Greg_the_antalope]

Amen brother

[@denetonoble9414]

Amen brother ❤❤❤

[@CoolBreeze7130]

You’re really doing a very good work, sir! This way your viewers will definitely be fully satisfied!!

[@breadandwater7038]

This video is GOLD

[@2fadedsilva878]

How bicep muscle is killing your gains. Wrong channel

[@thephoenix7090]

Misael Silva athlean x lol

[@3636lk]

Love your videos, thanks for all you do.

[@jefftd202]

I started doing the stuff that you said and I'm starting to see a difference already. Thanks

[@cagatayerdem2673]

The narration is very successful, thanks my dude💪🏽

[@UnlistedAccount]

Dude your content is so good. All the science to improve my form. Burns like hell but my gains thank you. Subbed, liked and will recommend.

[@z3roxc00l9]

I needed this video.. Hit every question I've been having about the biceps for awhile now!!!

[@conservator6734]

I see you have a passion to give the very best us in muscle development! Thank you Sir! Great bicep pump!

[@drcarlosnutrologo]

I love your videos. Thank you for sharing this content with us!

[@elviskajtazovic3698]

Great vid definitely going to use these in my workouts. Thanks bro

[@tonks1968]

Cheers buddy. So useful! Keep up the fantastic work. I would love some tricep DB advice. Thanks

[@metalhead1948]

I'm taking extreme results in a short time from this ! Thank you so much

[@niconine268]

Great video Straight up brief to the point & for real. No BS

[@joebonnyy]

I like the old school (older videos) music better, but the editing has become amazing. Keep up the good work!

[@sandybudimansyah44]

Thanks bro! You are the best tutor so far

[@deveshsaraf8]

love this video with proper explanation of muscle groups

[@lucafigueiredo6005]

Bro I just seen ur fat loss mistakes video and I'm just starting to take fat loss and muscle gain serious and your videos motivated me so much and the info ur sharing is 100% real and not no bs I gotta sub. Amazing informational factual content

[@aldoilnegro]

Amazing thanks for your videos!

[@Originalrubebwoy]

Ty so much using these daily now .

[@SebastianPls]

I love your content Jeremy!!! Thank you!

[@IncognitosRandom]

This is a very straight forward and excellent video.

[@mattj5245]

Wow, this was a really helpful video with tips on what not to do and using data. Excellent job!

[@johnbates7539]

Superb video and you’re a superb teacher.

[@JMK15]

Have to get a DB playlist going. We have shoulders and bicep videos. Can’t wait for more of these. Thanks!

[@Stingerbillion]

Thanks so much Jeremy! My biceps are lagging and i need to work on them. This helps a lot!

[@praveshrawat4985]

Hi Jeremy, Just to let u know u r one the best coach on youtube.. Keep it up.. if possible please also include a workout plan possible with only dumbells barbell and body weight, bands and best excercises for every muscle

[@yanglee3824]

This is such great information. Thank you!

[@Ken-we9jc]

Jeremy!!! Great video! Please create more videos with dumbell only workouts. Some of us only have dumbells and zero time to break away for the gym. Hope to see more various body part workouts with dumbell videos! Dumbell only program!

[@ew573]

Thanks for the education. The correct form is key!!

[@AnthonyBonillaPR]

Excellent, thanks!

[@rahuldubey3958]

Great video Jeremy! Very detailed

[@BlackOrchidcrypto]

Good video on the biceps appreciate you!

[@tatafomina5974]

Thank you so much, since I came across your site you have become personal instructor.

[@chrislong1190]

So going to try this after this stay home with no gym thing is OVER.... love how you explain everything

[@oldgamer9992]

Best channel I've ever seen... ❤️❤️