4 Top Bicep Exercises with Dumbbells

1. Standing dumbbell Curls

Grab a pair of dumbbells and let them hand at arm’s length next to your sides.

Turn your arms so that your palms face forward.

Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can.

Pause, then slowly lower the weights back to the starting position.

Each time you return to the starting position, completely straighten your arms.

2. Barbell Hammer curls

Let the dumbbells hang at arm’s length at your sides, your palms facing each other.

Curl the dumbbells toward your shoulders.

3. Concentration Curl

Site at the end of an exercise bench holding a dumbbell at arm’s length between your thighs. With the back of your working arm resting against your inner thigh on that same side, lean forward at the waist ad brace yourself with your nonworking arm on your opposite thigh. Hold this position as you curl the weight up as high as you can toward your chest. Pause, lower, and repeat.

4. Dumbbell Preacher Curl

Sit on a preacher bench with it set so that the pad fits comfortably into your armpits with your arms extended and the backs of your elbows in contact with the pad. Curl both weights up to your shoulder. Start the exercise by lowering the weights down until your elbows are almost completely straight. Pause and then bring the weights back up to the starting position. Be careful not to allow your elbows to straighten out completely, as that may lead to injury.

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