Top 5 Dumbbell Bicep Exercises! Build Muscle and Strength!

Top 5 Dumbbell Bicep Exercises! Build Muscle and Strength!

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Today I’m going to share with you my top 5 free dumbbell bicep exercises. We’re gonna go over with you guys today. Now one key thing I want you guys to keep in mind when performing each and every one of these exercises is that, you must always Train in full range of motion all the way down, all the way up on every single exercise. Now let’s get started!

The first exercise is alternating weight lifting and this is a great exercise to isolate the entire biceps, the focus here is to keep the palms forward and the elbows in front of the hips throughout the movement as you bend, each arm holding your shoulder.

The blades retract and squeeze the dumbbell as hard as possible to force an even harder contraction of the biceps. Bring the dumbbell up to your chest and control the descent without letting your elbows pass through your hips.

Fully extend your arm at the bottom of the motion and don’t start alternating sides until your arm is fully extended. The biggest reason is because you want to put as much focus as possible into isolating each bicep for maximum muscle engagement.

The dumbbell drag curl is a great exercise to work the peak of your bicep to perform this movement. Once again, you will start with your palms forward. While holding a core tight, push the weights up to your armpits while pushing your elbows back as far as you can.

Flex and squeeze your biceps as hard as you can while curling and lowering your dumbbells. Be sure to focus on pushing your elbows back. You will also notice that you perform this movement correctly. You will have to use a lighter weight.

The hammer curl is a great exercise to target the entire biceps, but you will put a lot more emphasis on your Brachioradialis.

What is the muscle that extends from the wrist through the inside of the elbow and reaches the upper arm. You will use the same way to do this exercise as you did with the alternative dumbbell curl. The only difference is that you will keep your palms inward throughout the movement and raise both arms at the same time.

So let’s recap, keep your shoulder blades tight with your elbows retracted in front of your hips and be sure to bring the dumbbells up to your shoulders. If you are looking for an exercise that targets a little bit of everything Zottman curl is number one.

You’ll work the primary moves for a traditional bicep curl on the way up. So the biceps in the brachialis and you’ll target the main muscles for the reverse curl on the way down which includes the brachioradialis.

A muscle we just talked about during the hammer curl to perform the movement begin with the dumbbells by your side and with your palms facing in. As You curl the dumbbells begin to twist your wrist so that your palms are facing your shoulders at the top of the movement.

Once you reach the top of the movement turn your palms that they face out and slowly return to the starting position and repeat. Once again focus on keeping your core tight. Shoulder blades back elbows in front of your hips and perform the full range of motion with each repetition.

The last exercise is the dumbbell concentration curve. This movement will target both heads of the biceps, but more emphasis will be placed on the long head or off the biceps.

To get started, find a bench and sit with your legs apart. To give you enough room to curl, place the outside of your right arm just above the elbow on the inside of the thigh. Once in place, grab the dumbbell and, while squeezing it as hard as you can, you can curl it up on your shoulder. Then return to the starting position and repeat as soon as you complete all your repetitions on one side. Be sure to switch arms to complete your outfit.

So there you have it. Those are my top five dumbbell biceps exercises right now. Be sure to pay attention to the proper way. All the best!

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One Dumbbell Total Body Tone Workout


Here we have for you a full body tone workout with a dumbbell. This workout is perfect if you’re in a crowded gym or you’re in a hotel gym and someone has taken one of the pairs of 8-pound weights.

So here we are going to use an 8 pound weight. You can use a 5 pound as well, you can use a 10, but it will surprise you, so, you know, start conservatively.

Then we will start with a Dumbbell Swing. So basically, I’m going to squat, I’m going to take the weight between my legs, and then I’m going to balance it up. Everything you do today will be 10 reps.

This is a full body exercise, so you’re getting well and warming up. We’re going to do 10 reps on everything, so you will want to have a beat here. That is excellent, fine. That’s perfect. Okay, now I’m going straight to a row. So in this first row, the palms will face each other, and we will pull it out a bit to the side, working my mid back.

So the abs should be tight so that this doesn’t get you off center. This is one of the best things about this workout, as it forces you to balance. Change side and you’re done.

Now make sure you keep your back flat and smooth. We don’t want you to round your back here because it will tire too soon. Now we are going to the shoulder press. Palms forward, abs tight, press up. This is another that requires balance and core. So even though this started because one of the weights was missing in the gym, it actually ended up being a great workout.

Notice that we keep our knees soft. You don’t want to block. Now we are going to squat in a vertical row. We are going to do a half squat, and then lets row it. And actually I’m going to think about my toes. Changing sides. Good.

Okay, now we are doing another Bent Over Row. This time, my palms will face my legs, which works your back a little differently. I’m really working halfway through right now. It’s cool to beat that computer syndrome. You know, that gets rounded up. Try not to squeeze your shoulders with this. You really want to keep that low. Okay. Change of sides. So do you realize that we haven’t stopped yet? Just like we don’t rest between exercises, we will rest at the end.

Now we are going to Squat to Shoulder Press. So this time, the palm will face my ear. So it’s another shoulder press, but this version is a little bit easier. So you’re gonna squat and press. So notice how I snuck in all those little squats for you. That is so good.

Do you know why I’m not going that heavy with the weight? If I wasn’t doing so many reps, I could’ve gone a little heavier. Now this should be fun: You’re going Bicep Curls. So you almost feel like you get a little bit of a break here. This exercise makes me feel strong. I love when I can just focus on my biceps.

Now we’re gonna go into Kickbacks. Work the other part of the arm, a little triceps here. Keep that elbow nice and high, don’t let it drop. Doesn’t that feel good? Feel a little burn.

Now I want you to take a quick sip of water, and you’re going to do this circuit once or twice more. So this is a difficult circuit, so maybe, you know, the first time just do it once and see how you feel.

I hope you feel good.

How to Lose Arm Fat Fast | Home Exercise Arm Fat Lose

How to lose Arm Fat Fast with Simple Home Exercise Having an embarrassing jiggly arms, called triceps can makes you feel uncomfortable to wear sleeveless shirts.

But you are not the only one. Most two main cause reasons of flabby arms is due to age and body fat.

First, our skin get saggier when it loses its elasticity when we gets older. Second, losing weight helps to reduce body fat including our arm fats. You must need to tone your muscles by doing resistance training at home. Some exercise needs one to two kilograms of dumbbells or heavier weight.

1. Triceps dips:

You’ll need a steady chair to exercise this.

First, Place Your hands based on should width apart on chair while your butt should be in-front of the chair. Second, your legs then should bent on floor at about hip width of your back closed to the chair. Third, then straighten your arm out and must always keep your elbows slightly bent. Fourth, slowly bent your elbows and lower your body towards the floor till your arms at about 90 degree angle till you feel tension in triceps. Fifth, lastly press you arms and push yourself back up to first position. Sixth, repeat this 10 to 15 minutes.

2. Push-ups:

First, place your hands on the floor under your shoulders. Then keep your elbows close to your side and lower you body. Lastly return to starting position. Repeat 10 to 15 times.

3. Knee Push-ups:

First, if you find push-ups was too hard, change your starting position by bent you knees and touch the floor. Repeat for 15 to 20 times.

4. Counter Push-ups:

If still too hard, try counter push-ups, by make sure the counter you push against was unmovable. Repeat 20 to 25 times.

5. Triceps kickbacks:

Requires 1 to 2 kilograms of weights.

First, Hold Your weights and get on floor with knees and toes touching floor. Second, bend your upper body forward from hips up and then bend your elbows at 90 degree angle. Third, then extend both your arm backwards till straight or at maximum. Fourth, Get to feel tension in triceps and then return to starting point. Do 3 sets of 8 to 10 repeats.

6. Triceps extensions (lying down):

Do this exercise by standing or lying on floor and you need 1 to 2 kilograms of weights.

First, Raise you arm above your chest if you lie on the floor. Second, then keep you elbows slightly bent and not locked. Third, now bend your elbows at 90 degree so weights can reach floor. Fourth, Elbows should be on side of your head. Fifth, Lift the weight back to starting position, repeat this for 15 times.

7. Triceps extensions (standing):

If you stand on floor, you should stand with knee soft and don’t locked.

First, stretch your arms as your elbows close next to your ears. Second, now bend your elbows as much as 90 degrees. Third, then squeeze your triceps to straighten your arms. Repeat this for 15 times.

8. Fold over row:

First, place your feet followed by shoulder width. Second, bend your knees and upper body forward from your hips up. Third, keep the spine neutral and do not bend the lower back. Fourth, your hands should be straight below your shoulders. Fifth, then bend your elbows back as you raise your arm to one side of your chest. Sixth, slowly lower the weights in a controlled motion and feel tension in your triceps. Repeat this for 15 times.

9. One-Arm Push-Ups:

First, lie on your left side with your knee slightly bent. Second, put your left arm over your right shoulder. Third, press the palm of your right hand against the floor until it is straight to lift your upper body. Fourth, repeat your 10 times and then switch sides.

10. Other Exercises:

If you can exercise more intensively, try swimming, skipping rope, and boxing.

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Top 5 Dumbbell Bicep Exercises! Build Muscle and Strength!

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