Dumbbells are one of the best biceps simulators. If you not working with dumbbells, you make a huge mistake.
This simple simulator allows you to perform various and very effective shoulder and forearm movements. With the help of dumbbells you can strengthen and tone all parts of the biceps the muscles.
- The main advantage of such exercises is the ability to perform full range of motion. Compare arm curls with dumbbells and barbell: in the second case, your legs do not allow you to complete amplitude.
- If you want to increase hand strength or build muscle, use heavier weights.
- And finally, when performing such exercises automatically increased control over movements. That is, to save body stability and precise execution of movements are activated extra muscles.
We do not claim that barbell exercises are ineffective; just Exercises with dumbbells can give better results.
Content
- Biceps Exercise With Dumbbells
- Dumbbell Arm Curl
- Hip curl
- Scott’s biceps curl
- Hammer Climbing Dumbbell Biceps
- Bending the arms while lying on your back
- Dumbbell Biceps Workout
- Download biceps at home with dumbbells – video
- Output
Biceps Exercise With Dumbbells
Here is a list of the best and most popular exercises for biceps.
Dumbbell Arm Curl
This is a well-known exercise, very important for strengthening biceps. There are several options that allow work out different parts of the muscle from different angles.
The most common is standing exercise, when arms with dumbbells are lowered on the sides of the body, while palms facing each other. You can diversify the exercises: lift dumbbells at the same time or alternate arms, or you you can even lift with only one hand and then only second.
Here’s how to do it right.
You can also perform the exercise while sitting on the bench. This will require more strength and concentration, as it is impossible to use other muscles to facilitate work. Exactly therefore, this option is more important.
Here’s how to do it.
Another alternative is to bend your arms while sitting on an incline. bench, which allows you to work out the biceps from different angles. it exercise is more beneficial for the lower biceps.
Here is a quick guide to complete.
Hip curl
This exercise allows you to significantly increase the volume of biceps. It is very important to prevent torso muscle tension when bending hands, make movement slowly and accurately. Not necessary use big weights, you can use one that provides sufficient resistance.
Here’s how to do it.
Scott’s biceps curl
So usually train with a barbell or on simulators, but with dumbbells can also get good results. Never strain your upper body to lift the dumbbell, concentrate on the muscles of the hand, perform movements slowly and hold the weight down for a couple of seconds before lifting it up. You can use one or two dumbbells, but one is better. it great exercise for the lower biceps.
Here’s how to do it.
Hammer Climbing Dumbbell Biceps
This exercise is very similar to ordinary flexion, but in the process His execution palms touch each other. This exercise useful for the forearm, it must be included in daily workout.
Here’s how to do it right.
Bending the arms while lying on your back
This is another type of exercise for training biceps under non-standard angle. To do this, just lie on the bench.
Here is a guide.
Dumbbell Biceps Workout
Now you know which exercises with dumbbells are better use to build biceps. Now is the time to go to training program. I usually use 3 exercises and do 3-4 approach of 8-12 repetitions in each exercise and one target the muscle. Watch a video with a whole range of exercises to understand How to pump biceps with dumbbells at home.
Download biceps at home with dumbbells – video
Output
Here are the most effective dumbbell exercises for biceps, both for building muscle mass, and for maintaining tonus. All these exercises can be performed on cable simulators. or with an expander if you are a beginner or you do not like to practice dumbbells.