The biceps is a very important muscle in our arms. When we exercise, we need to perform special exercises on this part of the muscle. Only in this way can our arm muscle lines look more perfect and our arms have greater strength. So let's take a look at what are the biceps dumbbell exercises?
1. Lift the arms while leaning over with dumbbells
This action is performed by leaning over. We start by standing up straight with our legs shoulder-width apart. At this time, we hold a dumbbell in one hand and lean down. This is when the hand holding the dumbbell hangs naturally. After we adjust our position, lift the dumbbell upwards to ensure that our arms are bent more, and try to make the dumbbell touch our upper arm muscles. . At this time, we relax, let the arms hang down, and start the action again. Insist on completing a set of 20 each time, then switch to the other arm and perform the same action.
2. Standing Dumbbell Arm Raise
At the beginning, let our body stand up straight, with our legs shoulder-width apart, back straight, chest and abdomen. At this time, we use both hands Hold a dumbbell on each side of our thighs and 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.
3. Dumbbell Fly
This action can be performed lying on your back on a bench. At the beginning, we grab a dumbbell in each hand, and at this time, the hands are naturally straight in front of the chest. location. 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 exercising our biceps, but it can also exercise our chest muscles.
The above is about how to exercise the biceps with dumbbells. These movements are relatively basic and simple, but the exercise effect is also very good, and they are suitable for our daily routine., we should also pay attention to standard movements when exercising.