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Dumbbell Exercises for the Biceps

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dumbbell-bicepsThe biceps serve as the first half of what people usually train in their arms, with the triceps being the other half. For most people, huge biceps, also called guns, boost a person’s masculinity and promotes the strength of his lifts at the gym. Along with curved barbell bars and cables, the biceps can also be trained with the dumbbells.

The following are some exercises one can perform to maximize dumbbell development.

Biceps Hammer Curls

Also known as neutral grip biceps curl, the hammer curl is another bicep exercise that utilizes dumbbells. It is an isolation pulling exercise that tests biceps strength.

According to Body Building, the person stands holding a dumbbell on each hand at arms length, with his torso upright an elbows close to the torso. To make the starting position, the person’s palms face his torso. Once ready the person exhales as he curls the dumbbell forward while contracting the biceps. The dumbbells are raised until the biceps are totally contracted and the dumbbell is at shoulder level. Then, the person holds at the contracted position as he squeezes the biceps. A good practice is to maintain the elbows unmoved and with only the forearms moving. Following a short pause at the top of the contraction, the person breathes in and gradually lowers the dumbbells back down to the starting position. The exercise is done for the recommended number of repetitions.

Biceps Curls

The biceps curl is one of the most common exercises for the biceps. In this exercise, the person stands while holding a dumbbell in each hand with his palms facing his sides, as per Men’s Fitness. Then, he maintains his weight on his heels and mildly leans forward. After that, he curl the weights as he rotates his wrists outward so that the palms face him in the top position. A good practice is to not allow the upper arms drift forward while curling the weights. Also, the person squeezes his biceps when he holds at the top of the contracted position. Then, he lowers the dumbbell down and flexes his triceps deeply in the bottom position. The weight is set to be gradually increased each set, as per the publication.

Dumbbell Concentration Curls

The biceps concentration curls is an isolation pulling exercise that boosts the strength of the biceps. It is usually done at the end of the biceps training program.

According to Body Building, the exercise is done by sitting down on a flat bench with a dumbbell in front of the person’s body, between his legs. Then, he uses his right arm to pick the dumbbell up and then places the back of his right upper arm on the top of his inner right thigh. Then, he rotates the palm of his hand until it is facing forward away from the thigh. A good practice here is that the arm should be extended and the dumbbell should be above the floor. Then, the person curls the dumbbell forward while contracting the biceps and holding the upper arm unmoved. The person exhales as he does this movement. Then, he continues the movement until his biceps are totally contracted and the dumbbells are at shoulder level. The person holds the contracted position while squeezing the biceps, before he gradually lowers the dumbbells back to the starting position as he inhales. It is a good practice not to swing the movement to maximize the workout.

Overall, large biceps add masculinity to a man, in addition to other well-trained muscle groups, and boosts his strength when he lifts at the gym. Aside from the aforementioned dumbbell exercises for the biceps, the guns achieve full muscular development with proper nutrition, and adequate rest.