Do you want to fill your sleeves and make these strong and sculpted arms appear? Biceps dumbbell exercises could be exactly what you need to build the definition and size directly at home!
Is your goal to get larger arms and biceps mowed and defined? If so, you may need to focus on exercises that specifically target your biceps muscles. The biceps are the muscles in front of your arms, and with the right training, you can build strength and form in this area. Biceps training are all controlled movements and resistance, and dumbbells are one of the best tools for this. From hammer elevators, these simple exercises can help you sculpt your arms over time. Don’t you know where to start? Try these dumbbells of easy to do that you can do at home to develop muscles and get the tonic arms you are targeting!
Biceps dans exercises
Here are 7 most effective biceps of dumbbells that you can do at home to build larger arms and biceps:
1. Standard bicep curly
It is one of the conventional biceps igniter exercises that are very effective in building the front part of your arms.
Follow these steps to execute it:
- Stand up with a dumbbell in each hand, arms completely extended, palms shot forward.
- Keep your elbows near your chest.
- Slowly lock the weights towards your shoulders.
- Press your biceps at the top, then slowly lower the weights.
- Repeat for 10 to 12 repetitions.
2. Hammer Curl
This version of the Biceps Curl strikes both biceps and forearms.
Follow these steps to execute it:
- Stay with your palms in front of your chest, holding a dumbbell in each hand.
- Look the dumbbells like a regular loop, keeping your palms inward.
- Take a break at the top, then drop with control.
- Make 10 to 12 repetitions.
3. Short concentration
It is one of the major dumbbells of the biceps to isolate the biceps and focus on the shape.
Follow these steps to execute it:
- Sit on a chair or a bench.
- Hold a dumbbell in a hand and rest your elbow against your inner thigh.
- Slowly curl the weight towards your shoulder, still keeping the rest of your body.
- Low it with control.
- Make 10 to 12 repetitions on each arm.
4. Curl with inclined dumbens
You will need a bench or something you can rely on. It is one of the dumbbells of the bicepan that stretches more the biceps.
Follow these steps to execute it:
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- Sit at an angle with a dumbbell in each hand, arms hanging.
- Keep your palms shot forward.
- Fuck the weights while keeping your arms motionless.
- Lower slowly and repeat.
- Make 10 to 12 repetitions.
Read also: Tone your biceps and triceps in one go with dolphin pushes
5. Zottman curl
This combines a regular loop and a reverse loop in a single movement for the total activation of the arm.
Follow these steps to execute it:
- Start with your palms up and loop the dumbbells to your shoulders.
- At the top, turn your wrists so that your palms face down.
- Slowly reduce weights.
- Tour the palms at the bottom.
- Aim 8 to 10 repetitions.
6. Hammer curl with transversal body
Also known as diagonal curls, it is one of the dumbbells of the biceps that strike your biceps and your forearms.
Follow these steps to execute it:
- Stand straight with a dumbbell in each hand, palms in front of your body.
- Look a dumbbell on your chest to the opposite shoulder.
- Lower and repeat with the other arm.
- Alternate for 10 to 12 repetitions on each side.
7. 21S Biceps Curl
It is one of the dumbbell exercises of biceps killer that are divided into three parts.
Follow these steps to execute it:
- Make 7 half repetitions from the bottom halfway.
- Make 7 half-chemin half repetitions at the top.
- Make 7 complete loops.
- It is a complete round. You can do 2 to 3 laps.
Who should avoid these exercises?
Although these biceps datches exercises are perfect for most people to win biceps muscles, some people should be careful or avoid them:
- People with shoulder injury, elbow or wrist, as curling movements can put additional pressure on the joints.
- Those who suffer from high blood pressure or cardiac problems, as the weight lifting when exercising biceps dumbbells can cause high blood pressure.
- Beginners without orientation and bad shape should also be careful, as it can lead to injuries.
- The elderly with limited mobility, as these biceps datship exercises can be risky.
- Anyone who is recovering from surgery must always obtain a medical authorization before resuming resistance training.
Make sure you learn the right technique and stay alert while performing these biceps at home dumbbells!
Related FAQ
How often should I do bicep training with dumbbells?
Ideally, two or three times a week to get results quickly. Also make sure you also have days of rest between the two for muscle recovery.
What weight of dumbbells should I start?
Start with a weight that challenges you but always allows you to maintain a good shape, generally 2.5 to 5 kg for beginners.
How many sets and representatives should I do for the biceps?
You can target 3 to 4 sets of 10 to 15 repetitions for each exercise.
Do Biceps dumbbell exercises also help fat loss?
These biceps dumbbell exercises strengthen muscles, which can increase metabolism, but combine them with cardio and a balanced diet is the key for fat.
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