Dumbbell Exercises for Biceps

July 5, 2012 by  
Filed under Bicep Exercises

The ideal routine for biceps wont only add strength to your arms but will give them that perfect look as well. The exercises discussed as followed are done either at home or gym, whichever preferred, all using some dumbbells.

The Important Warm Up

To avoid damaging your muscles, ligaments or tendons, always perform warm-up exercises beforehand. You’ll want to stretch your arms out and run on the treadmill for approximately ten minutes to warm up. Then, when you’ve finished, perform the actual exercises smoothly, without awkward jerky motions. To begin, you’ll want to use light weights and then slowly progress to heavier ones as you get stronger. Begin with light weights while performing more repetitions. Doing this makes maintaining the correct posture and avoiding injuries while maximizing results possible.

The Dumbbell Curls While Seated at

Sit on top of an inclined bench with proper support on your back.

Then, extend your arms out while turning them outward with a dumbbell in each hand. You need to raise the dumbbells up to the shoulders with ease, and only slowly bring them back to the beginning position. You must use slow and strong movements to perform these exercises. Keep on doing the exercise until you aren’t able to do it anymore because your muscles fail. When this happens, put down your dumbbells and stretch out the biceps while resting for approximately a minute. Another two sets should be performed, and again, until your muscles fail.

The Preacher’s Bench

Place your chest on the bench at the right position. Then, lift as much weight as you possibly can so that you challenge your arms. However, make sure you are performing the exercise properly.

As you lift the weights, you want to make sure that your elbows are close to each other and they’re perfectly straight. What the bench helps with is properly positioning your lower body, which helps you lift heavier weights than you normally would be able to lift. Descend the dumbbells as low as you can in order to gain optimal benefit from the exercise. Do the exercise until you cant take any more. Rest for a short period of time and repeat the exercise.

The Basic Curl

Lift dumbbells vigilantly with the knees slightly bent and place the feet apart at shoulder width. Squeeze as tightly as possible as you get to the top of the movement while remembering to keep your arms next to you. Also keep in mind that when you lower and raise the dumbbells, use a steady motion. Keep in mind that a slow and smooth approach to performing these exercises is much, much better than doing jerky motions. Other than that, do your curls until your muscles cannot continue. Rest for a short period of time when you’re done the exercise. Then, repeat and finish these exercises by stretching.

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