What are the best dumbbell exercises for biceps?

Strong and sturdy arms make the upper body lines perfectly proportioned and can also give people a sense of security. Many men work out hard in the gym, not only to strengthen their bodies, but also to attract the attention of the opposite sex. The basic exercise in the gym is to train the upper body lines. Using equipment to practice is the easiest way. It is best to start with equipment when you are just starting to get involved in fitness. So how do you use dumbbells to train perfect biceps? Let’s talk about it below.

Dumbbell curl is a classic exercise for training the biceps. Based on this exercise, several other exercises can be developed to train the biceps. So no matter what, you must master the dumbbell curl.

Dumbbell curls generally use alternating upward movements, which is their unique advantage. Alternating dumbbell curls can reduce leverage and focus more on the target muscles. Dumbbell curls mainly train the biceps, but also have an effect on the forearm muscles, brachialis, and front deltoid muscles. There are several main types of standing dumbbell curls: standing dumbbell hammer curls, alternating dumbbell curls, and standing dumbbell two-arm curls.

Hold the dumbbells at your sides with your upper arms close to your sides. The elbow joint is the only joint that moves. Bend upward with force and you can feel the outer side of your biceps expand and bulge. Perform peak contraction at the highest point, hold for 2-3 seconds, and then slowly return to the side of the body. Repeat the exercise. Stand straight, hold two pairs of dumbbells hanging at your sides, lift one dumbbell forward and upward, keeping your elbows stable at your waist, tighten your biceps when you reach the highest point, and pause slightly. Then slowly return to the original position, and then do the same movement with the other arm.

In addition, pay attention to the following points when training your biceps:

Many bodybuilders often joke that after doing biceps curls, their forearms become as engorged with blood as their biceps themselves - this is exactly the mistake many novices make. They often use their wrists too much when doing curls, and the correct way to do it is to keep the wrist and forearm in a straight line as much as possible. In order to lift heavier weights, many people like to do curls very quickly, but many people don’t know that the length of time the muscles are under tension is much more important than the weight of the curl. It's time to wake up. Try reducing two barbell plates or using lighter dumbbells to do curls. Take 2 seconds to lift up and 3 seconds to put down. Believe me, it's very dynamic. The only way to ensure that every muscle fiber is stimulated is to do the full range of motion - every curl must be made sure to start and end with the biceps fully extended. There is no need to say much about the role of stretching in muscle growth, but the importance of peak contraction at the top of the curl cannot be underestimated! Make sure you fully squeeze your biceps when you reach the top of each curl. This can stimulate faster blood circulation, enhance the pump feeling, and make big biceps no longer a dream.

People are like this. Once they get used to a certain movement, they don't like to try to change it. But this doesn't work when it comes to muscle training, especially the biceps. You have to stimulate the biceps from multiple angles and directions to maximize its growth. Try close, medium and wide grips, standing curls, seated curls, forward curls or hammer curls to stimulate your biceps. We always emphasize training large muscle groups first, and then training small muscle groups such as biceps or triceps. But if your primary goal is to grow biceps, then it makes sense to have biceps training on a separate day.