7 Dumbbell Workouts For Biceps

Biceps muscles are located in the shoulders. You must do biceps exercises if you want to have attractive, big and strong arms. The biceps are made of several muscles and exercise helps in building them well. There are many types of arm exercises for making the biceps strong. It includes the exercises that are done with the help of dumbbells. We will suggest some dumbbell exercises for getting stronger biceps.

Following Are The 7 Dumbbell Workouts For Biceps:

1. Incline Biceps Bench Curl

Incline biceps bench curl exercise for the biceps is done while lying on an incline bench. For this, take dumbbells in both hands. Lift the dumbbells upwards near the shoulders by folding the hands from the elbow and curling it. While doing this, don’t move your upper arm and keep it stationary. Curl only the forearms. Hold and return to starting position. Repeat several times.

2. One-At-A-Time Biceps Curl

One-at-a-time biceps curl is an easy exercise done in a standing position. Take dumbbells in both hands. Lift the dumbbell in the right hand upwards. For this, fold the hands from the elbow and curl it. Take the dumbbell down again to starting position. Repeat with the opposite hand. Do this exercise several times.

3. Decline Dumbbell Curl

Decline dumbbell curl exercise is very effective for developing the biceps muscles. It is done on a decline bench that has a decline or an inverted incline at an angle of forty-five degrees. Lie on the bench on the stomach. Hold dumbbells in both hands. Lift the dumbbells upwards by folding the hand from the elbow in a curling movement. Keep the upper arms stationary without moving it. Return to starting position. Repeat several times.

4. Bicep Curl To Shoulder Press

Bicep curl to shoulder press exercise involves doing the biceps curling movement along with a shoulder press. For this, exercise, you need to stand straight holding dumbbells in both hands placed besides the body. Fold the hands from the elbow and lift the dumbbells upwards in a curling movement. Take the dumbbells upwards above the head to do a shoulder press. Lift the arms up and extend them while pressing with the dumbbells. Come back to starting position. Repeat several times.

5. Seated Alternated Biceps Curl

Seated alternated biceps curl exercise is done in a sitting position. Sit on a stool, chair, or bench. Take dumbbells in both hands. Lift one dumbbell upwards near the shoulders by folding the hand from the elbow and curling it. Take it back to the starting position. Do this movement with the opposite hand. Repeat this alternate biceps curl exercise several times.

6. Kneeling Single-Arm Curl

Kneeling single-arm curl is a good exercise for the biceps done in a kneeling position. Sit on the floor in a kneeling position resting the body on both knees. Hold dumbbells in both hands and place them besides the body near the thighs. Fold one hand from the elbow and lift the dumbbell upwards in a curling position taking it near the shoulders. Return to starting position. Do the movement several times with the same arm. Repeat with the opposite hand.

7. Lying Supine Dumbbell Curl

Lying supine dumbbell curl is another effective exercise for getting strong and big biceps. It is done in a lying position on a bench. Lie on your back with face up. Take dumbbells in both hands. Place them besides the body with arms straight and extended towards the side. Keep the elbows bent a little. Fold the hands from the elbow and do a curl the dumbbells. Feel the biceps contracting. Keep the upper arm static, unmoved and stationary. Lower the arm to starting position. Repeat several times.

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