The Biceps are a relatively small muscle group but are a great way to show off your muscularity, especially in popular poses such as the front-double biceps post as well as from the rear. Here you will find dumbbell exercises along with detailed instructions on how to perform the exercises, as well as pictures showing the exercise. Spider Curls

Spider curls are a great exercise to work the bicep muscles and bring out the biceps peak. The positioning allows for a great contraction that forces blood into the muscles and gives your peak a good squeeze. Having a large peak on your biceps will make them appear to be larger and give them a freakish look. To perform this exercise, lay backwards on an inclined-bench so that your arms hang over the bench, as displayed in the picture. Keep your arms equal distance apart and dangle them fully to achieve a full contraction. With two dumbbells, curl the weight up to as high as you possibly can and lower your arms fully. Avoid swinging! Using dumbbells can ensure that you isolate each bicep and so that one arm does not take the majority of the weight.

Incline Dumbbell Curls

Incline dumbbell curls are another great isolation exercise for the biceps that helps you achieve a good squeeze. Research has been shown that this exercise might help to increase the bicep peaks. To perform this exercise, lay with your back against an inclined bench and grab the dumbbell(s). Curl the weight up to as high as it takes to achieve a good contraction, and lower the dumbbell down fully. Phil Heath, shown in the picture, prefers to perform each set by concentrating on one arm and then doing the next set with the other arm.

Dumbbell Preacher Curls

Another great exercise for developing the biceps are the preacher curls. This exercise enables the greatest range of motion and isolation available for the biceps. To perform the exercise, lower the dumbbell down until your arm is fully extended. Curl the weight up but do not let it rest against your shoulder so that there can be constant tension on the biceps. You must have a slanted surface to perform the exercise on, hence the name “preacher curls”.

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