Bicep Exercises Dumbbell

Bicep exercises dumbbell - Biceps exercises are not just that popular. Your biceps is one of the most immediately visible muscle groups in your body. At the front of your upper arm, they determine how athletic or tight you look. Whether you're out on a lot of muscle mass or just tight arm lines, here are 3 super efficient bicep exercises dumbbell that makes it possible.

Dumbell curl

You probably already did this exercise - consciously or unconsciously - once. The dumbbell curl is just about the icon of the arm workout.

• Sit on a bench with (slightly slanted) back support and take a dumbbell in each hand
• Start with your arms next to the body. You turn your wrists in, parallel to your body.
• Bend your arms one by one. Turn the wrist out when bending.
• Slowly lower your arms one by one.

The advantage of the dumbells is that your wrists can move freely.

The biceps dumbbell curl can be divided into two different variations. One where you turn the wrists in when stretching the arms, and one where you limit the rotation of the wrists as much as possible. In the latter, the inside of the biceps is slightly more loaded. This biceps workout can be done at home.

Concentration curl

In this exercise, you sit down with your legs slightly spread out and your upper body slightly bent over. Take a dumbbell and turn your wrist out. Let your upper armrest against the inside of your thigh (especially NOT ON your thigh, that is nagging). Bend your arm and bring the dumbbell to your chest. Then you lower it slowly. Standing concentration curl variation of this exercise.

Incline hammer curls

The incline hammer curls can do you in the same position as the concentration curl, or on a bench with (slightly slanted) back support. You take two dumbbells and turn your wrists in, parallel to your body. When you bend your arms, do not turn your wrists out. The dumbbells, therefore, continue to point in the same direction.