Biceps training is the first choice for many people to exercise in the gym. It is best to go to the gym and use fitness equipment to exercise the biceps. This will be more effective than practicing with bare hands. Among all fitness equipment, dumbbells are the most commonly chosen one. So do you know how to use dumbbells to train biceps? Let’s go take a look below!

Dumbbell curl

When practicing, use a standing position, keep your back straight, and do not move your body during practice. Hold a dumbbell in each hand without moving your elbows, and then curl it toward your shoulders. When curling, try to keep your forearms in a straight line and don't tilt your wrists. Maintain a rhythm with your breathing during curls and recovery. This action is very simple to exercise. It is a good exercise for newbies who are just getting started in fitness. They can find the correct feeling and position of exerting force when exercising the biceps.

Seated Dumbbell Curl

When exercising, hold a dumbbell with one hand, keep your back straight, put your other hand on one foot, and place the elbow holding the dumbbell on the other leg, not the top of your elbow on your foot. , the outside of the arm is located at the footstep, which can avoid using force to exercise. During the exercise, keep your elbows still and curl the dumbbells toward your shoulders. Try to make the arc of the exercise as large as possible. This is extremely efficient in stimulating the biceps. And this action can build muscle in our biceps. When practicing, we must also maintain the rhythm of breathing and concentration of thoughts. We must focus on our biceps and do not use force to exercise, otherwise the exercise effect will be lost.

Dumbbell overhand curl

When exercising, hold dumbbells with both hands, keep your body in a standing position, and keep your back straight and not hunched over. Keep your head looking straight ahead, thinking about the areas you want to exercise. During the exercise, the elbows also do not move. Curl the dumbbells toward the shoulders. Do not move too much during the exercise. Keep your body stable. When recovering from a curl, you must also use force to maintain the recovery speed rather than relying on inertia to recover. We should not go too fast when practicing, so that the muscle parts can be stimulated efficiently. The most important thing is to pay attention to breathing and concentration of thoughts.