Build biceps with this dumbbells-only approach

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Welcome to a special all-biceps edition of The BarBend Newsletter. Here’s what we’ve got for you today:

• 16 best biceps-building exercises

• 10 inventive new biceps variations

• Build biceps with this dumbbell-only approach

Exercises

Building Up the Bis

People generally don’t need more motivation to work out on arm day. Still, we could all use a little nudge in the right direction when it comes to the appropriate methodology for pumping up the biceps. That’s why we've narrowed down 16 of the most skin-splitting exercises designed for complete muscular annihilation.

Old friends like the preacher and hammer curls obviously made the list, but more exotic-sounding arm contraction exercises like the Zottman and Bayesian curls also earned their spots. However you choose to set up your arm day, these 16 options will get you on your way toward even more gains.

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Variations

A Different Kind of Curl

Sometimes, in life, you just need to make a change. You could quit your job, leave home, get a face tattoo, and become the lead singer of a new, radical wave of pro-authoritarian punk bands. Or you can just mix up your biceps training with some new exercises. Totally your call.

If you choose the latter, these 10 biceps curl variants won’t just keep your muscles on track — they can also kickstart new growth and serious strength gains.

To put your mind at ease, none of these variations are too complex for the average gym-goer. Simple tricks like changing the bar you use (EZ-bars and thick bars are common enough these days) or mixing up your hand angle can do wonders. There is no reason to stick with the same-old arm routine when some new moves can kick your training into overdrive.

Workouts

All You Need Is Love (and Dumbbells)

Have you ever really needed to get a biceps pump on, but the commercial gym you train at is bursting at the seams with other people taking up space on your favorite machines? 

If that’s the case for you, just head over to the nearest free-weight rack and try this killer dumbbell-only workout. This routine is designed to blast your arms into oblivion without needing a bunch of fancy equipment. Plus, we’re offering up some helpful variations, modifications, and other tips to make sure you get the most out of it. 

Everything Else

Arm Yourself

• Can’t get to a gym? Use these bodyweight exercises to get a pump without the iron.

• Which is better for growth: regular curls or hammer curls? We’ve got your answers. 

• Biceps peaks are essential, but are they something you can really build or are they purely genetic?