What are the dumbbell exercises for biceps?

Many of our friends have the habit of fitness. When we do fitness, we will find that the biceps are the most difficult to exercise among all the muscles in the body. This is also a situation that many friends know when they do fitness, so how to exercise the biceps has become the most concerned issue for people. Generally, we mainly exercise with dumbbells. Now let us learn about the biceps dumbbell exercise method through the following introduction.

1. Use dumbbells to exercise your biceps

Method: Sit or stand, hold dumbbells in both hands at your sides, palms facing each other, and elbows against your sides. Use your elbow as a fulcrum, bend your forearm upward while rotating it outward with your palm facing up. Raise it to the highest point and tighten your biceps. Pause for a moment, then slowly return to the original position. Repeat this every day and it is very effective for exercising your biceps! However, please note that when using dumbbells to exercise the biceps, you should rest for about one minute between sets, inhale when lifting, and exhale when lowering.

2. Use the support pad to support the arm curl

Method: Support the triceps and elbows on pads at different angles, and do oblique curls, with the triceps and elbows of the upper arm supported on an oblique pad at an angle of 30 to 45 degrees to the ground; for straight curls, make the pad perpendicular to the ground. This movement is the peak movement for training the lines of the biceps.

3. Combination of running + sit-ups + push-ups

The key to training biceps is persistence. The most effective method is to combine running + sit-ups + push-ups. As long as you persist, do it in groups. Don't do as much as you can at once. For example, if you can do 80 at a time, you can do 20 in a group and rest for one or two minutes before sitting down again! Sit-ups too!

4. Hook and extend arm

The method is: stand with your feet about shoulder-width apart, open your arms to both sides to shoulder level, hook your fingers upwards, push your palms outwards to both sides, control it and stay still for 20 seconds, and hook your fingers down when you relax. Repeat 6 times as a set, and do 3-4 sets each time. This hook arm stretch can relax the shoulder joints, arms, elbows, and wrist joints, shape the lines of the biceps, enhance the strength of the biceps, and can effectively train strong biceps!

Through the above introduction, we now know what are the methods of dumbbell exercises for biceps. When exercising in daily life, we must pay attention to the frequency and method to avoid muscle strain. We must warm up before exercising and do corresponding relaxation exercises after exercising to prevent muscles from being too tired.