Introduction
Training of your biceps comes with a few options. Biceps, move /curl your hand to your shoulders. Therefore, to build the biceps, you have to twist them. If you have hand dumbbells to do your workout, then your options are limited.
Here we will talk about a set of dumbbell exercises to help you in your arm exercises.
- 21’s:
For this exercise, we will be working on the biceps.
Get your couple of dumbbells and stand with them, each held in each arm. Then curl both arms half of them up (about 90 degrees ), then take them back down. Do this seven times. Now curl your biceps to the midpoint until the contraction point. ( do this seven times ) then finally, you can do seven more full steps. Do three sets of 21 reps. Do this exercise slowly, take about 2-3 seconds to come down, take a second on the lifting phase back to the start position.
- Dumbbell Supine Biceps Curl:
This exercise also works on the biceps. To perform this exercise, lay down on a flat exercise bench and be raised to allow arms to hang freely without touching the ground. Before laying on the dumbbells bench, make sure you’re holding a pair of dumbbells, then lay down with them.
From the beginning, position your arms hanging directly down, then curl both arms up together to your shoulders. Contract your biceps fully in the top position. Do 3-4 sets of 6-10 reps, increase the weight on each stage. Avoid swinging when bringing the high-end dumbbells up. Lower the weight with a slow 2-4 second cadence. Get a full range of motion on every rep.
- Dumbbell Drag Curl:
This exercise also works on your biceps. Stand with a pair of dumbbells, keep your feet apart hip distance and ensure each weight is at arm’s length ( relax your arms with both consequences). Start with your arms fully extended and your arms slightly back from your hips. Next, drag the weights up the side of your body, keeping the elbows back to full contraction. Reverse and repeat this exercise for three sets of 8 reps. Do not use momentum to get the weights up, do not allow your hands to come forward from your body, always keep your torso upright.
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- Dumbbell Hanging Curl:
Stand with feet slightly wider than hip and a dumbbell in your right hand. Bend the knees and lower into a semi crouch state. Hold your weight with full arm extension in front of your body in a neutral position, and your fingers are perpendicular to your body. Put your left hand on your knee. Curl the weight up to full arm contraction at the shoulder height, contract the biceps forcefully in the top position. Go lower and repeat. Do this in 3 sets of 8 reps on each arm.
- Dumbbell Forward Lunge Triceps Extension
This exercise works on your triceps and quadriceps. Stand with a distance of your shoulders, with a dumbbell on each hand. Take a lunge step with your left leg, simultaneously bringing your arms up overhead and bending the elbows down behind your head to fully extend the triceps. Then, reverse and do it with your right leg. Do 2 or 3 sets of 12 reps on each leg. Don’t allow your elbows to flare out as you extend your arms behind your head, line until your rear knee almost touches the floor.
- Dumbbell Zottman Preacher Curl
The muscles working out in this exercise are the biceps and forearm. Stand with your feet hip-distance, with a pair of dumbbells on your hands, with palms down. Curl both dumbbells up, twisting your hand position so that they are facing up at the top of the curl. Reverse and repeat the exercise. Do three sets of 10-12 reps.
Maintain your elbows at your sides throughout the movement, squeeze the biceps in the top position.
- Palms Up Wrist Curl
This exercise works on your forearms. Palms up wrist curl exercise requires dumbbells and an exercise bench. Sit on the exercise bench side with a light pair of dumbbells and resting your forearms on your thighs and hands just over your knees. From this initial position, extend your wrist down to the fell extension. Now contract your wrists back up to a full contraction. Next, go lower and repeat the exercise. Do three sets of 12 reps.
Try not to use heavy dumbbells, or you will not get a full extension and contraction.
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- Dumbbell Front Rotation
The exercise focuses on the forearm. Stand and hand dumbbells, feet flat on the floor, holding them at the end of the handles so that the base of your palms are against the plates. From a starting position with your arms at full extension, flex your wrists up to lift the unheld ends of the dumbbells. Next, take the dumbbells lower by flexing your wrists down. Do 2 or 3 sets of 12 reps.
Conclusion
Every exercise mention in this article will help you build your muscles and get your arms in shape, do them as instructed, and you’ll get good results.
You should aim to lift weight, also known as resistance, that's heavy enough to challenge yourself. A good guide is to select a weight that tires your muscles after 12 to 15 repetitions, or reps. When you find that weights feel too easy, try gradually increasing the weight to the next level up.
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