11 Mar
Blog

Top 10 Dumbbell Bicep Workouts

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

  1. 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.
  2. Make sure your upper arm is on the bench until the end.
  3. Sit deep and squeeze your core. You will also need to squeeze your glutes to take advantage of momentum during curl repetitions.
  4. Squeeze your biceps to raise the barbell and maintain constant tension.
  5. Repeat the training for possible results.

Spider curl

  1. Take an incline bench and sit on it. Hold a dumbbell in both hands.
  2. Now move only at the elbow and squeeze your biceps to curl the dumbbell with the shape up.
  3. Your shoulder should be out of the equation by keeping your back engaged.
  4. Repeat the workout.

Crossbody curls

  1. Extend both arms at your side and hold the weights with an overhand grip.
  2. Move the thumb side of one hand to the opposite shoulder.
  3. The weight will go over your body. Even then you will withdraw.
  4. Repeat the training on the other arm

Hammer curl

  1. Hold dumbbells while hanging by your sides.
  2. Now bend your elbows and curl the dumbbells without moving your upper arms.
  3. Break. Now gradually lower the weight back to the starting position.
  4. Make sure you straighten your arms properly.

Incline dumbbell curl

  1. Hold two dumbbells and lay your back against a bench.
  2. Now try to bend your elbows without moving your upper arms. Now roll the dumbbells as close as possible.
  3. Hold this position. Now go back to the first position.
  4. Make sure that you straighten your arms properly.

Towel hammer curl

  1. Loop a towel through the handle of a kettlebell.
  2. Hold the towel tightly and keep your palms straight.
  3. Now attack your core and glutes to create a solid base. You will also need to squeeze your biceps to lift the weight.
  4. Repeat the workout.

Lying preacher's curls

  1. Put a bench under a cord and make sure your head is neutral when you lie down.
  2. Now take the bar with your hands straight.
  3. 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

  1. Le the dumbbells hang on the side. At this point, your palms should be facing forward. So your arms should be turning.
  2. Now bend your arms and rotate the barbell towards your shoulder. Do not move your upper arms during this step.
  3. Hold this position for a few seconds. Rotate the dumbbells so your palms are facing forward.
  4. Gradually pull yourself back to the starting position.

Barbell bent over row

  1. Hang from your hips.
  2. Make sure your spine is straight. Also, your hands are shoulder width apart.
  3. Now try to pull your elbows behind you and take a break.
  4. Make sure the pull line goes into your belly button.

Under the row of seats

  1. Bend your knees. At this point, hold your bar with an underhand grip. It should be shoulder width apart.
  2. Now try to gradually lean and keep your back straight. Now use your back muscle to make the bar contact your belly button.
  3. Pull yourself back to the starting position.

frequently asked Questions

  1. Does a dumbbell biceps workout bring results?
    Without doubt!
  2. Do I need a trainer for these workouts?
    Not really. However, if you feel the need, feel free to do so.
  3. Are these exercises daunting to perform?
    No. If you follow the directions it's as easy as bread and butter.
13 Oct
Blog

Best back and bicep workout to perform every day to stay fit

No matter what work we do, our back and biceps are affected almost everywhere. Whether you're lifting a bag, moving an object, or bringing an object near you, these muscles are always at work. Because these two muscles play such an important role in our daily lives, it is important to exercise them regularly to avoid complications.

Here we walk you through some of the best Back and biceps workouts so that you perform every day to stay fit!

Best back and biceps workouts to keep you fit

1. Inverted lines

Among the few exercises that allow weight training, Inverted Rows is the best. This Back and biceps workout women works well in building lats, upper body muscles, and biceps. Women who exercise every day can benefit massively from this workout. Let's see how to do it:

Here's how it works: Place a broomstick on two chairs and leave some space between them. Lie on the floor with your body between the two chairs. Now grasp both broomsticks with a handle wider than shoulder width. Make sure both knees are bent. Now try to pull yourself up again until your chest makes contact with the broomstick. Once it happens, lower your body until your arms are straight. Then pull up again. You can do that Back and biceps workout women regularly for desired results.

2. Planks with arm raises

A pleasant one Back and biceps workout womenArm lift planks help tone the upper back muscles and strengthen the core. Women who do this exercise regularly will notice improvements in their back muscles. If you have back pain, it is gone too. Let's see how to do it:

Here's how it works: First, stand in a plank position. Make sure your neck is neutral. Pull your core tight, then lift one of your arms off the floor. Raise your arm sideways until it's parallel to the floor. Lower it to the floor and now raise the opposite arm. Do the same with this arm too. Switch both hands. Do this exercise regularly to get the results you want.

3. Lunge twist pull

If you're looking to work out your lats and top traps, the Lung Twist Pull is the perfect choice. This exercise is also possible for Back and biceps training for the masses how it hits muscles in the lower body. For those who do this exercise on a daily basis, extraordinary benefits can be seen in no time. Let's see how to do it.

How to do it: Stand with feet wider than shoulder width. Hold a medium-weight dumbbell in your right hand. Swing the footballs to the left. Bend both knees in a lunge and slap your left foot on the floor with your other hand. As you gradually return to the starting position, place your left hand on the barbell and force your right hand to come back towards you. Make sure your torso is rotated to the right. Repeat this Back and biceps training for the masses regularly.

4. Bicep curl

Another excellent one Back and biceps training for the masses is the bicep lock. You can work with the heaviest weights in this exercise. However, you need to make sure that you can hold that much weight off before taking it on. Otherwise, holding a heavy weight can cause multiple injuries.

How to do it: Stand up straight and hold two dumbbells on both hands. Make sure your thighs and palms are facing the horizon. Now lock your elbows, keep your back straight, and slowly roll the weights as close to your shoulder as possible. Return to the starting position and repeat the workout.

5. Seated cable row neutral grip

One of the best Back and biceps workouts is the neutral handle of the seated row of cables. If you have the machine at home, you can practice from home too. However, such workouts are best done in the gym under the guidance of a potential trainer.

Here's how: keep your chest pushed out while you pull back on the cable. Don't forget to hold the cable. Your body should be straight when you pull the cord. Do this exercise gradually to avoid injury. Use your elbows to pull the cable back, making sure it touches your abdominal muscles. Don't let them flare up. Do this best back and biceps training regular.

6. Lat pulldown

This Killer back and biceps workouts also offers benefits for the lats. Do this exercise at home regularly to get the benefits in no time. Over the years, many people have successfully achieved the results they want by performing this exercise on time. So can you do it too.

How to do it: Sit in front of a pulldown station on your bench. Secure your knees under the pads on the device. Hold the bar with your hands beyond shoulder width. Make sure your palms are facing out. Drive your shoulder blades down and pull the bar back up as you pull it toward your collarbone. Do this Killer back and biceps workouts regularly for instant results.

frequently asked Questions

1. Can you say anything else? Killer back and biceps workouts to me?

Preacher curl, dumbbell hammer curl, and single arm dumbbell row are other exercises that you can try.

2. How many sets and reps of lat pulldown should I do?

Twenty sets and twenty repetitions are enough for lats pulldown exercises.

3. Are these workouts for beginners only?

No. Anyone looking to get killer biceps and back can go for these workouts.

Back and biceps workouts are very important to everyone. Don't forget to do these exercises daily for the most benefit. Good luck!

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