What is the dumbbell biceps training method?

We all know that dumbbells are a form of exercise that mainly trains the biceps and can form good-looking muscles. The effect of dumbbell training for biceps is not immediately visible. Patients must persist for a long time, and the exercise method must comply with health principles. Otherwise, it will affect the biceps and cause pain or discomfort. So what is the training method for dumbbell training for biceps? There are many training postures, and you must exercise according to these techniques.

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 out 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 outward (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 one count. Slowly lower the dumbbell to the starting position and repeat with your right arm.

Dumbbell curl

Exercise suggestion: You can perform this exercise either standing or sitting on a bench, whichever you prefer. Grab a dumbbell in each hand and let your arms hang at your sides. Slowly curl both dumbbells and try to touch your shoulders. As you perform the movement, rotate (i.e., supinate) your palms outward and squeeze your biceps at the top of the movement for one count. Slowly return the dumbbells to the starting position and repeat.

Hammer Dumbbell Curl

Exercise Tip: This is almost the same exercise as the dumbbell biceps curl, except you keep your wrists in a locked position throughout the movement without supination. You can perform this exercise standing up 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 dumbbells while trying to touch your shoulders. As you are performing the movement, keep your wrists locked. Be sure to squeeze your biceps at the top of the movement for a one count. Slowly lower the dumbbells to the starting position and repeat.

Incline Dumbbell Curl

Exercise suggestion: Lie down on an incline bench and hold a dumbbell in each hand. Let your arms hang vertically down at your sides with your palms facing toward each other. Slowly curl the weight in your left hand as if touching your left shoulder. While you are curling the dumbbells, slowly rotate (i.e., supinate) your wrists outward, so that your thumbs point away from your body. Squeeze your biceps at the top of the movement for one count, then slowly return to the starting position and repeat with your right arm.

The training methods for biceps training with dumbbells are introduced in the above article. After the patient has mastered the training methods, he can follow this standard. During the exercise process, the patient's exercise volume increases, and the body needs the cooperation of multiple nutrients. Therefore, the diet must be strengthened. The patient should eat more high-protein foods and more meat foods. Of course, the nutrition must be reasonably matched to avoid obesity in the patient's body after overnutrition.