The best dumbbell biceps exercises are the ones that are going to help you build big arms fast. In this video I'm going to show you dumbbell biceps exercises that will target the long head, the short head, the brachialis, and the brachioradialis muscles. While it's impossible to isolate any of the heads of the biceps, it is possible to influence the activation of each by choosing the best biceps exercises that accomplish this. We'll start with the long head of the biceps. Inserting into the shoulder joint above the glenoid, this head of the muscle gets its name from the longest course in the tendon. Anatomically this is the area of ​​the biceps that is positioned furthest to the outside of the arm. If you were to flex your arm this would be the part that you can see from behind when you flex both arms posing. It's also the one most responsible for that peak. If you find that you don’t have enough height in your arms and are looking for ways to increase that peak, you need to focus on this area. The best dumbbell exercises to do this are as follows: Long Head 1. Pull-Up Curl 2. Incline Dumbbell Curls 3. Rowing Curls 4. Waiter’s Curl The key to each of these movements is that they do one of two things. First, they keep the elbow behind the body into extension. This puts more of a stretch on the long head and therefore allows you to be more selective and recruit better helping to increase activation of this area. The other element is that it brings the outside of the arm into a more visible position if you were looking in a mirror when you do the exercise. When it comes to biceps routines, you need to remember that what you see is what you are training. If you see more of the outside of the arm because your arms are turned in, then you are working the long head of the biceps more. And vice versa if your arms are turned out more you will see more of the inner portion of your biceps when you train the short head. Speaking of the short head of the biceps muscle, here are the exercises that are most effective in targeting this area: Short Head 5. Incline Dumbbell Curl 6. Spider Curls 7. Preacher Curls 8. Flat Curls All of these have one thing in common, they place the arm in front and outside of the body. They also do a great job of allowing for full contraction of the biceps by resisting flexion at the elbow, supination in the forearms, and flexion at the shoulders. My favorite exercise of the above is the flat curl. You can clearly see the peaks of the biceps and a strong contraction at the top of each rep and it also helps improve posture. Without falling into any of the above three categories, but rather having a diverse group unto themselves, we have three biceps exercises that manipulate momentum to help you get bigger arms quickly. Diverse 10. Dumbbell Chin Up / Eccentric Chin Up 11. Seated Cheat Curl (Focusing on the Eccentric) 12. Strict Dumbbell Curls And lastly, coming back to the muscle groups to make sure we don’t leave any area of ​​the arms untrained, we have the brachialis exercises. Brachialis 13. Cross Body Hammer Curls 14. Robot Curls These help you build wider biceps by building the muscle underneath the biceps giving more volume to the upper arms. Remember to minimize the contribution of the biceps when trying to build a bigger brachialis and you’ll be filling out those sleeves of your shirts before you know it. Lastly, the forearm muscle that also needs to be trained to build bigger arms, the brachioradialis. This is the best exercise to work that muscle. Brachioradialis 15. Incline Supinated Curls The key to getting bigger biceps is not to feel obligated to do all the dumbbell exercises but to choose the ones that are most appropriate for the areas where you find you are having the most difficulty at the moment. Pick a couple for the short head, for the long head, for the other two groups and you will quickly see bigger biceps and arms. If you are looking for a step-by-step routine that will build more than just the biceps, and if you want to build an athletic, defined body in the process, be sure to visit athleanxespanol.com via the link below and check out the programs. Each one is backed up with science and guides you to better results from their routines. Build Muscle in 90 Days - https://athleanx.com/espanol Subscribe to This Channel Here - / athleanxespañol