Your six pack abs and logs may not be easy to flex every time. However, biceps is inevitable. A well toned biceps is enough to get anyone off their feet in seconds. Oh, and the trust it brings is worth a million dollars. The truth is that it is not gifted by God. You have to work hard for it.
Today there are over ten thousand dumbbell bicep workouts on the internet that promise you big biceps in less than a month. But we all know the truth when it dissolves. If you're tired of building those big biceps already, believe the internet one last time.
Here are ten exclusive dumbbell biceps workouts that will turn your head like never before!
Lure dumbbell preachers
- Keep your arm on the bench and hold the dumbbell in your hand. Make sure there is no space between your armpit and the top bench.
- Make sure your upper arm is on the bench until the end.
- Sit deep and squeeze your core. You will also need to squeeze your glutes to take advantage of momentum during curl repetitions.
- Squeeze your biceps to raise the barbell and maintain constant tension.
- Repeat the training for possible results.
Spider curl
- Take an incline bench and sit on it. Hold a dumbbell in both hands.
- Now move only at the elbow and squeeze your biceps to curl the dumbbell with the shape up.
- Your shoulder should be out of the equation by keeping your back engaged.
- Repeat the workout.
Crossbody curls
- Extend both arms at your side and hold the weights with an overhand grip.
- Move the thumb side of one hand to the opposite shoulder.
- The weight will go over your body. Even then you will withdraw.
- Repeat the training on the other arm
Hammer curl
- Hold dumbbells while hanging by your sides.
- Now bend your elbows and curl the dumbbells without moving your upper arms.
- Break. Now gradually lower the weight back to the starting position.
- Make sure you straighten your arms properly.
Incline dumbbell curl
- Hold two dumbbells and lay your back against a bench.
- Now try to bend your elbows without moving your upper arms. Now roll the dumbbells as close as possible.
- Hold this position. Now go back to the first position.
- Make sure that you straighten your arms properly.
Towel hammer curl
- Loop a towel through the handle of a kettlebell.
- Hold the towel tightly and keep your palms straight.
- Now attack your core and glutes to create a solid base. You will also need to squeeze your biceps to lift the weight.
- Repeat the workout.
Lying preacher's curls
- Put a bench under a cord and make sure your head is neutral when you lie down.
- Now take the bar with your hands straight.
- Now bend your elbows and squeeze your biceps to curve the bar toward your head. Make sure your shoulders are still – the biceps are pushing too.
Zottman Curl
- Le the dumbbells hang on the side. At this point, your palms should be facing forward. So your arms should be turning.
- Now bend your arms and rotate the barbell towards your shoulder. Do not move your upper arms during this step.
- Hold this position for a few seconds. Rotate the dumbbells so your palms are facing forward.
- Gradually pull yourself back to the starting position.
Barbell bent over row
- Hang from your hips.
- Make sure your spine is straight. Also, your hands are shoulder width apart.
- Now try to pull your elbows behind you and take a break.
- Make sure the pull line goes into your belly button.
Under the row of seats
- Bend your knees. At this point, hold your bar with an underhand grip. It should be shoulder width apart.
- Now try to gradually lean and keep your back straight. Now use your back muscle to make the bar contact your belly button.
- Pull yourself back to the starting position.
frequently asked Questions
- Does a dumbbell biceps workout bring results?
Without doubt! - Do I need a trainer for these workouts?
Not really. However, if you feel the need, feel free to do so. - Are these exercises daunting to perform?
No. If you follow the directions it's as easy as bread and butter.