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Best Biceps Exercise & Biceps Workout
Dumbbell Biceps Exercises - Dumbbell Curl
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Just as with the barbell biceps curl, the same movement can be performed with dumbbells. There are many variations of the dumbbell curl, which include preacher dumbbell curls, incline dumbbell curls, seated dumbbell curls, hammer curls, alternate dumbbell curls, and concentration curls
Alternate Dumbbell Curl Biceps Exercise
This is a variation of the dumbbell curl where you curl the dumbbell one arm at a time. This allows you concentrate your energy on one arm at a time.
- Standing upright, hold a dumbbell in each hand, hanging at arm's length and palms facing your body
- Start the set curling one arm up, while keeping your elbow steady at your side
- As you curl the weight up, twist your wrist slightly such that your palms are facing your body
- Curl the weight as high as you can, and contract your biceps at the peak, then bring it back down to starting position
- Repeat with the other arm
- You can also use the arm blaster for even more strict lifting motion
Hammer Curl - The only difference between the hammer curl and dumbbell curl is that the palms face inward to your body during the entire movement - there's no twisting of your wrists.
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- 34.3% increase in ten-rep max in full range of motion! (see above)
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Seated Dumbbell Curls
- Sit on a bench with a dumbbell in each hand, hanging at arm's length on the sides, and palm facing toward your body
- Keep your elbows steady, and curl the weights forward and upward
- Twist your palms forward as you lift so that the thumbs turns to the outside, and your palms are facing up
- Lift the dumbbells as high as you can, and lower down to starting position - twisting your wrist back so that your palms are facing your sides again
Concentration Curl Biceps Exercise - Concentration curls targets on building the height of the biceps, especially the outside of the biceps. Because it's an isolation exercise, you will be using less weight.
- You can do this either sitting on a weight bench or standing bent forward
- Grab a dumbbell in one hand, and rest your free hand against your leg
- Place the back of the arm that will be lifting the weight against the inside of your thigh
- Curl the weight up to your shoulder without moving your upper arm or the elbow
- Twist your wrist so that at the top of the motion, your little finger is higher than your thumb and palm facing up
- Lower the weight to starting position
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