How to train biceps with dumbbells

The biceps are a group of muscles on our arms, which are directly related to the strength and firmness of our arms. There are many ways to train them in daily life. However, the strength of the biceps is directly related to the daily exercises and one's own conditions. There are also many methods for training, among which dumbbell training is one of the important methods. What are the methods to exercise the biceps with dumbbells?

Alternating Dumbbell Hammer Curl

Exercise Tips: With a dumbbell in each hand, stand with your arms hanging at your sides, with your palms facing toward your body. Keeping your palms facing inward, tuck the weight of your left hand directly toward your left shoulder. Squeeze your biceps for a few hard reps, then slowly return to the starting position. Repeat this movement with your right arm. Be sure to keep your wrists locked throughout the movement, toward your entire body!

Alternating Incline Dumbbell Curl

Exercise Suggestions: Lie supine on an incline bench, holding a dumbbell in each hand with your arms hanging by your sides and palms facing toward your body. Slowly curl the dumbbell in your left hand, shoulder level, while rotating (i.e., supinating) your wrist so that your thumb is pointing and your body is at the top of the movement. Squeeze your biceps for a count, then slowly lower the weight back to the starting position.

Dumbbell Seated Curl

Exercise suggestion: Sit on a flat bench with your legs apart and leaning slightly forward. Grab a dumbbell in one hand with your palm facing up and the rest against your thigh letting the dumbbell hang just inside your elbow. While keeping your elbows in place and locked against your thighs, slowly curl the weights up. As you curl, twist your wrist to the outside (i.e., supinate). Squeeze the muscle at the top for one count, then slowly return to the starting position and repeat.

Alternating Dumbbell Curl

Exercise suggestion: You can perform this exercise either standing or sitting on a bench, whichever you prefer. Grab a dumbbell each and let each arm hang at the sides of the body. Slowly curl the dumbbell in your left hand trying to touch it to your left shoulder. As you perform the movement, rotate (i.e., supinate) your palms outward and squeeze your biceps at the top of the movement for a one count. Slowly lower the dumbbell to the starting position and repeat with your right arm.

The above dumbbell exercise methods are the most important and effective methods for practicing biceps. We can choose the method that suits us as a long-term practice method. In addition, we must also pay attention to proper warm-up before practicing to avoid muscle strain. In addition, muscle training is also a long-term project.