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The Best Dumbbell Biceps Workout

Add serious size to your arms with this four-move dumbbell biceps workout.
Beth Bischoff
Dumbbell Curl

You might think that cheating on an exercise is only cheating your muscles out of the best possible stimulus, but then how do you explain all the guys with mountainous biceps slinging dumbbells to their shoulders on curls? While we wouldn’t recommend making bad form a staple in your workouts, we’ll admit that sometimes it helps to break the rules, and with this dumbbell-only routine, we’ll teach you how to cheat to win.

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The workout starts with strict dumbbell curls. Since you’ll be fresh, youshould have no trouble giving each set your utmost focus, using only the strength in your biceps to complete your reps. The drag curl follows—another movement that relies on precise form and prevents your shoulders or back from assisting. Later, you can loosen up, doing curls again but this time with intentional cheating. At this point, you’ll be tired and unable to execute reps with perfect technique anyway, so you’ll get a little help from your hips to power through your sticking point. Your biceps will still be working hard, and with most of your workout accomplished, all you need do now is top them off with blood to ensure the greatest growth.

Complete all the prescribed sets for one exercise before moving on to the next.

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