When we exercise, we often use the training equipment dumbbell. Of course, dumbbells have many uses and benefits, but there are some advantages to using dumbbells. Pay attention to things such as suitable methods, correct usage, etc. So, what is the best and fastest way to train biceps with dumbbells? Let’s take a look below.
1. Dumbbell seated curl
Sit on a bench, bend your upper body forward, place the elbow joint of the bell-holding hand on the upper third of the inner thigh of the same side, and make an angle of 45-60 degrees between the forearm and the thigh. You can directly bend your forearms, or you can bend your wrists while turning your wrists to reach the optimal contraction angle, stay for 1 second, and then return the control to the original state.
2. Supine dumbbell curl
Lie on your back on a bench, raise your legs, hold dumbbells with your palms facing upward, let the load concentrate on the biceps, curl upwards, curl to the peak state, stay for 1 second, then return the control to the initial state, repeat The above actions.
3. Curl the dumbbells with palms facing each other
Stand upright, hold a dumbbell with your palms facing each other, keep your upper arms upright close to your armpits, curl your left and right arms upward, and rotate your wrists at the same time, so that your palms face upward at the end of the movement. Hold the peak contraction for a moment, then slowly lower it back down, while rotating your wrist so that your palms are facing back again. Curl the arm holding the dumbbell upward to the highest point to contract the biceps to the limit, and pause for 1 second.
4. Standing dumbbell arm raise
Stand straight with your legs shoulder-width apart, back straight, chest and abdomen in. At this time, we hold a dumbbell in each hand and place it on both sides of our thighs to relax. At the beginning of the movement, we open our hands and lift the dumbbell upwards until our hands can form a straight line with our shoulders and are parallel to the ground, and then we slowly lower the dumbbell downwards. Each time you insist on completing the action, it is a group of 15 times, and you can perform 2 to 3 groups.
5. Dumbbell fly
Lie on your back on a bench, grab a dumbbell in each hand, and keep your hands straight in front of your chest. After adjusting our breathing, we open our arms to both sides of the body until our hands are parallel to the ground and form a straight line with our shoulders. Then we retract our arms upward and perform the same action again. This action is not only effective for us to exercise the biceps, but alsoIt can also exercise our chest muscles.
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