How to train biceps with dumbbells?

Having a perfect body is the wish of many boys. On the one hand, a perfect body can help them improve their self-confidence, and on the other hand, it can help them attract the attention of women. There are many gyms now with a wide variety of equipment. People can choose suitable fitness equipment according to their needs. Of course, if you want to have a perfect body, fitness methods are also very necessary. How to train biceps with dumbbells?

1 Push-up Hammer Curl

How to do it: Hold a pair of dumbbells with your palms facing each other and start in a push-up position. Maintain this position and curl the dumbbell up to shoulder level with your right hand. Lower the dumbbells to the starting position, alternating between curling with your left and right hands. Do each set for 30 to 60 seconds, increasing the weight with each set, but never use explosive force.

What is the effect? ​​This movement is similar to push-ups and dumbbell rowing. It's just that curls are used instead of rowing. When you lift the weight up, your core muscles have to tighten in order to keep your body stable. This exercise is also very effective in training the abdominal muscles.

2 Kneeling One-Arm Curl

HOW TO DO IT Kneel on the floor holding a pair of heavy dumbbells at your sides. Curl the dumbbells upward and rotate your wrists outward so that your palms face back as the dumbbells are raised in front of your shoulders. Do it 3 times with your right hand, then switch to your left hand and do it 3 times. Alternate left and right for 5 minutes. If you can do 10 cycles in a row, or 30 reps on each side, add some weight.

What effect does the biceps have? They have two functions: flexing the elbow and externally rotating the forearm. Doing external rotation curls with heavy dumbbells can achieve both of these effects. When you do this exercise in a kneeling position, your core muscles have to tighten to maintain balance in order to prevent your body from tilting as your left and right arms move. This move works both the biceps and the core with one move.

Okay, the editor has introduced how to train biceps with dumbbells. Having a perfect body is not easy, it requires us to spend a lot of time and effort to train. There are many fitness coaches in the gym now, and they will teach us many training methods. What we need to do is to follow their example and not be afraid of hardship and actively exercise our bodies.