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6 Effective Bicep Exercises With Dumbbells

AFGHANISTAN-BODYBUILDING-LIFESTYLE-SOCIAL
AFGHANISTAN-BODYBUILDING-LIFESTYLE-SOCIAL
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Malavika Kanoria

We are back to square one! How can we get bigger and stronger biceps? Biceps are one of the areas which people attach a lot of importance to. Well obviously, it comes out as a symbol of strength and good physique.

So why not decode the perfect arm workout for you which will help you get bigger and stronger biceps. Yes, we know, a lot of you will get demotivated thinking that we will list out heavy equipment for this regime. You will be happy to know that all you need to get great results is a pair of dumbbells. Before we start, let us think of a few tips on working your biceps:

1. Know the structure of your arms. Since you will be required to flex your arms in parts while doing many of these exercises, it becomes important to understand the structure. Also, focusing on any one of these parts, only and in isolation, can lead to unsatisfactory results. Focus on each part and work slowly to build them up.

2. Do not forget your forearms after training your biceps. No doubt, your forearms get used for almost every exercise, but do some exercises, specifically for your forearms.

3. More reps in different sets do not mean bigger muscles. Keep your movement slow and your posture perfect. Keep 2 sets of 10-15 reps each instead of 4 sets of 5 reps. Work on your biceps for longer periods at a time.

Now, we must get into an effective bicep workout to help you build stronger biceps by just using dumbbells.


Exercise #1

Zottman Curl

This exercise not only works on your biceps, but also your forearms

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Instructions:

Step 1: Hold a dumbbell in each hand and stand straight. Your hands must be at arms length and your elbows must be close to your body. Your palms must face each other.

Step 2: Keep your upper arms where they are and curl your dumbbells (breathe out). Engage your biceps. Rotate your wrists to a palms-up position. Do this until your dumbbells are at your shoulder level.

Step 3: While in this position, rotate your wrists to get to a palms-down position such that your thumb is at a higher level than your pinky finger.

Step 4: With the same grip, bring your dumbbells down (breathe in). As you reach down, start neutralizing your grip by rotating your wrist. Repeat.

Do 2 sets of 15 reps each.

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Also, read 5 Explosive Bicep Exercises that Guarantees Big Arms.

Next up: Dumbbell Curl

Exercise #2

Dumbbell Curl

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Instructions:

Step 1: Hold a dumbbell in each hand and stand straight. Your palms need to face each other.

Step 2: Keep your upper arms glued to your body and bend your elbows to curl the weights (breathe out). Simultaneously rotate your wrist to make your palm face back. Bring them to your shoulder level.

Step 3: Pause for a second and lower the dumbbell down (breathe in) to completely straighten your arms. Repeat.

Do 2 sets of 15 reps each.

Next up: Decline Dumbbell Curl

Exercise #3

Decline Dumbbell Curl

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Instructions:

Step 1: Hold a pair of dumbbell in each hand and push your hips back to bend your upper body forward to about a 45-degree angle. Keep your back straight. Your palms must face each other.

Step 2: While keeping your upper arms stationary, bend your elbows and bring the weight to your shoulder level.

Step 3: Pause for a second and return to the initial position. Repeat.

Do 2 sets of 15 reps each. If done precisely, this dumbbell workout will have an impact on your triceps as well.

Next up: Push-up Hammer Curl

Exercise #4

Push-up Hammer Curl

This exercise not only works on your biceps, it also engages your abs to help you work on multiple areas at once.

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Instructions:

Step 1: Get it the push up position while holding a dumbbell in each hand.

Step 2: Keep your upper arms fixed and curl your left hand to bring it to your shoulder level. Lower it down and do the same for your right arm. This makes up 1 rep.

Do 2 sets of 15 reps each and relax only when 1 set is complete.

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Next up: Supine Bicep Curl

Exercise #5

Supine Bicep Curl

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Instructions:

Step 1: Lie down on your back. You will need a platform with 2 open sides, similar to a bench. Hold a dumbbell in each hand such that your palms are facing your thighs and straighten your arms by your side.

Step 2: Exhale and raise the dumbbells to bring them to your body’s level. Rotate your wrists to make your palms face up. Hold for a second and drop them back down. Repeat.

Do 2 sets of 15 reps each.

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Next up: Seated Concentration Curls

Exercise #6

Seated Concentration Curls

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Instructions:

Step 1: Sit down on a chair, hold a dumbbell in your left hand and extend it between your legs.

Step 2: The back of your engaged arm must be placed firmly on your left inner thigh. Your palms must face forward. Extend your left arm.

Step 3: Keep your upper arm fixed and curl the dumbbell to bring it to your shoulders. Note that the back of your left arm is glued to the thigh.

Step 4: Slowly, get back to the initial position and repeat.

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Do 2 sets of 12 reps each, while alternating the sides after each set.

Edited by Mayank Vora
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