Strong biceps are the symbol of a muscular man. Biceps have always been a muscle group that everyone exercises. Not only can you choose from many movements to practice this muscle, but you can also get a look that others will envy. Dumbbells are commonly used equipment for training biceps, so today we will introduce a dumbbell training plan for biceps. Let’s take a look!
There are a total of 4 movements, 3 groups of 12 times each. It is recommended to exercise 1-2 times a week. It is important to use dumbbells of about 5kg. Rest 30 seconds between each group of 3 groups
Alternating dumbbell curls
This action can isolate the biceps of both arms, starting with one Arm and then the other, you need to control your waist and don't swing it too much when the arm is curled, so as to minimize the borrowing force. Throughout the process, you need to control your dumbbells to ensure they are raised and lowered along the same trajectory each time, allowing your arms to fully contract and stretch.
Supine dumbbell curl
This action can stretch your biceps to the greatest extent. The movement trajectory of the biceps is from the arm It starts from the position of naturally swinging behind you. When doing this movement, you cannot borrow force, so you can choose a smaller weight and strictly require your movements.
Dumbbell three-sided curl
This action mainly exercises the short head of the biceps and brachialis. Side 1: First, straighten your back and lie on an inclined bench. Hold the dumbbells with both hands and let your arms droop naturally. Your elbows should be straight and your palms forward. Then exert force on the biceps, slowly lift the dumbbell, and when it reaches the highest point, rotate your wrist slightly externally., so that the action can stimulate the biceps to the maximum extent, and finally control the arm to return to the original position and repeat the action. Side 3: Return to an upright sitting position, with your back straight, palms facing each other, and wrist joints neutral. Use the power of your biceps to perform curls. Pay attention to pressing your wrists down slightly after starting the movement, and keep your forearms relaxed during the entire set of curls. When doing this, be sure to keep your arms perpendicular to the ground and not extend forward.
Dumbbell concentration curl
This action mainly exercises the peak of the biceps brachii. Maintain a sitting position, tighten your waist and abdomen, lean forward, separate your legs 1.5 times shoulder width, support your left hand on your left leg, hold a dumbbell in your right hand, tilt it 45° to the left side of your body, straighten your elbow joint, and lift your wrist joint Stay neutral. Then use your biceps to slowly lift the dumbbells. When the dumbbell reaches the left ear, rotate the wrist slightly externally to maximize the stimulation of the biceps. Finally, control the arm to return to the original position and repeat the action. Finally change the direction and perform the same action.