Bicep Exercises With Dumbbells At Home

Impressive muscle balls will all be ours. And if we talk about muscle balls, we're obviously talking about the biceps. For training your biceps, you do not necessarily have to go to the gym. Many train the biceps at home today with a few weights. In this blog, we give you five tips to grow your muscles at home quickly. You need dumbbell, barbel, EZ curl bar, and straight bar to do the bicep exercises at home.

Dumbbell curl

The dumbbell curl is the most commonly used method of training your biceps. You only have to enter a random gym, and there is a chance that one or more people - usually for a mirror - will be doing this exercise. All you need are two dumbbells. Try per dumbbell to grab a weight that allows you to make up to 10 reps per arm to technical failure.

Take both dumbbells in your hands. Stand upright (with the straight back), with your feet apart on shoulder width. Your legs are bent slightly. Hang your arms along your body with your thumbs forward. Tighten your abdominal muscles. Bend (curl) your left arm, and bring the weight to your left shoulder. It is important that your upper arm stays motionless along your body with your elbow pressed against you, only your forearm goes upwards. Turn your thumb out during the curl, so the weight of the palm of your hand goes to your shoulder. Keep the weight on top for a moment and then let your forearm controlled return to the starting position. Then you do the same with your right arm.

It is important that you do this exercise without smuggling. You smuggle when you do not keep your upper body silent during exercise, but bending forward. This happens almost automatically if you try to squeeze a few last reps while the pipe is already empty. This increases the risk of biceps injuries. Try to avoid this phase by training to the point of technical failure.

Hammer curl

The hammer curl looks like two drops of water on the dumbbell curl, but when you raise your forearm, keep it in exactly the same position, so without turning your thumb out. The movement is much different from the movement you make when you enter a nail somewhere with a hammer, hence the name " hammer curl ". The result of this movement is that just another part of your biceps tackles.

Barbell curl

The barbell curl is the same as the dumbbell curl but then done with a long barbell. As a consequence, you do not train your biceps separately, but at the same time. Bend both arms and stretch at the same time. Important is a sturdy position with slightly bent legs, and tighten your abdominal muscles. This to counterbalance the weight that will try to pull you forward when you bring your arms back to the starting position.

EZ curl

If you perform the barbell curl, you will notice that a lot of pressure is exerted on your wrists. This means that the natural position of your wrists is slightly inward when you raise your forearms (try without weights, you will notice that your wrists automatically turn inwards). Hence, some prefer the EZ curl bar above the barbell bar. With the EZ curl, your wrists automatically point inwards, making the movement more natural than the barbell curl. You may, of course, also do this exercise with a biceps curl bank, but you can hardly smuggle. If you want to train your biceps completely, we advise you to train with both the barbell and the EZ curl.

Chin Ups

An exercise that is often "accidentally forgotten" when training the biceps is the "good old" chin up. The chin-up is a heavy exercise, but you get well-ironed. All you need to do is build a straight bar that you can pull up.

At the chin up, you have turned your palms - different from the pull-up - towards yourself. As a consequence, the power to pull yourself up is largely on your biceps. There are roughly two ways to do chin ups: " dead hang " and " stretch flex ". With dead hang chin ups, you hang with stretched arms on the rod. You pull yourself up, and then let your back down until your arms are completely stretched. With "stretch flex" you can lower your back to your arms even slightly, and then you pull yourself up again. With the stretch flex, your biceps continue to be under stress; With the "dead hang", the tension will be off the biceps during the dead hanging phase. However, with the "dead hang" you will make a longer movement, which will take you more muscles. A combination of both types of chips works Here again the best.