How to do dumbbell biceps training?

Biceps are a symbol of strength and are what many men want to have, so how to train biceps is a topic we are concerned about. In addition to exercising in the gym to achieve this effect, the next best thing is to use dumbbells to exercise. So how do we use dumbbells to train the biceps we want? Let's learn together how to use dumbbells to train biceps.

Methods and steps: 1. Use dumbbells to exercise your biceps

Method: Sit or stand, hold dumbbells in both hands at your sides, palms facing each other, and elbows against your sides. Use your elbow as a fulcrum, bend your forearm upward while rotating it outward with your palm facing up. Raise it to the highest point and tighten your biceps. Pause for a moment, then slowly return to the original position. Repeat this every day and it is very effective for exercising your biceps! However, please note that when using dumbbells to exercise the biceps, you should rest for about one minute between sets, inhale when lifting, and exhale when lowering.

2. Use the support pad to support the arm curl

Method: Support the triceps and elbows on pads at different angles, and do oblique curls, with the triceps and elbows of the upper arm supported on an oblique pad at an angle of 30 to 45 degrees to the ground; for straight curls, make the pad perpendicular to the ground. This movement is the peak movement for training the lines of the biceps.

3. Hook arm

The method is: stand with your feet about shoulder-width apart, open your arms to both sides to shoulder level, hook your fingers upwards, push your palms outwards to both sides, control it and stay still for 20 seconds, and hook your fingers down when you relax. Repeat 6 times as a set, and do 3-4 sets each time. This hook arm stretch can relax the shoulder joints and arms, elbows, and wrist joints, shape the biceps lines, enhance biceps strength, and effectively train strong biceps.

Warm reminder: To achieve better training results for the biceps using the above method, you need to use at least two exercises for the biceps.

It takes a certain amount of time to see the effects of biceps training, so there is no rush. Also, you need to pay attention to the progress of exercise. Don't do too much or too heavy at one time to avoid muscle injuries. Secondly, when our female friends are doing dumbbells, they must pay attention to adding weight slowly.