Lifting dumbbells for biceps: technique and species

Lifting dumbbells for biceps

Lifting dumbbells for biceps is considered to be the basic exercises for the development of the biceps and shoulder beam – forearm, no wonder it is so popular in gyms and at home, both men and women.

Performing alternate or alternate lifting dumbbells for biceps , you can not only increase the weight and strength of the muscles, but also to achieve the total volume of the hands.

Another advantage is the possibility of an isolated study of the biceps, as well as a large variation exercises.


Loose weight, how is a dumbbell – a more efficient option for the development of muscle groups as compared with the isolated work on the simulator, because the indirectly affects the muscles of the forearm.

The most common one is lifting dumbbells biceps standing. Although exercise, at first glance, a simple, but there are some nuances how to start lifting dumbbells.

Departing from the topic, I would recommend to lifting dumbbells for beginners biceps read an article about how to increase biceps .

Machinery and embodiments

In the starting position, standing up straight, arms slightly bent, palms take directed inward on a dumbbell in each hand grip hammer (lifting dumbbells for biceps hammer) or a reverse grip. The elbows should be at the same time close to the body, press tense.

Lifting up the projectile is produced by muscle contraction on the exhale, with its slightly crank clockwise. When it reaches the top point – the shoulders, made supination – easy rotation of the brush.

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This position is held on a 1-2 count, and then exhale slowly to the dumbbell is lowered down.


Embodiments of such exercises a great number: lifting dumbbells biceps sitting and lying alternately and simultaneously, an inclined bench and a bench Scott (as an option – latching of one hand), in a sitting stretched position on the bench at an angle up or supine on a bench under angle down, concentrated dumbbells lifting for biceps.

In short, a lot of variants, and the optimal bench press narrow grip strategy for training the biceps is to use different angles and types of projectile position.

Research results have shown that when a bench with an inclined angle of 45 ° upward load will be better due to the higher electrical activity than standing.


Recommendations for the exercises with dumbbells

To make them as effective as possible, it is necessary to adhere exactly to implement the instructions.

  • Until the dumbbells are in hand, in the biceps muscle of the arm must remain voltage, so you can not straighten the arm completely.
  • Dumbbells can not throw up or down, tilted toward the hands performing the exercise, and use the inertia.
  • We must not forget the hand supination at the top point of the trajectory.
  • It is recommended to do 3-4 sets of 8-12 reps.
  • After each approach need to stretch the biceps.

French press

The French Press exercise is considered to be one of the best exercise for the muscles in the arms because it activates the muscles in your shoulders and arms. You can start with the weights of 5 to 10 pounds dumbbells. Hold the dumbbell over your chest, with your elbows being extended. Pause, then return to your starting position. Perform the number of reps within your fitness level capacity.

Lifting rod

Beginners who wanna try beginner-friendly lifts can do the lifting rod exercise. It is also one of the best exercise for the muscles in your arms because it targets several muscles when it comes in your arms.

Bench press narrow grip

If you wanted to build up your upper arms but not being in pain on the shoulders, then bench press narrow grip might be suitable for you. It is the best when it comes to triceps strength and mass and turning down the tension on your shoulders.

Lifting dumbbells

When it comes to being best attainable partner in working out, dumbbells comes first. It is the common thing that people tend to try for the first time and has diverse use. It can be use in gym workout or even at your home workout.

Dumbbell bench press

Achieving a more defined, toned and muscular chest than ever before is possible. It is possible with the help of the dumbbells, especially when you do the dumbbell bench press. Try to add this exercise to your routines.

Related article: ” What will help to lose weight faster ?”


The best exercises for the muscles in the arms

Raising the rodLifting dumbbellsFrench pressDumbbell bench press because of the headBench press narrow grip

French press
Lifting rod
Bench press narrow grip
Lifting dumbbells
Dumbbell bench press because of the head


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Author: admin

10 thoughts on “Lifting dumbbells for biceps: technique and species

  1. Can you recommend some number of reps and sets for the exercises you stated above?

  2. The most recommended number of reps really depends on your fitness level. If you are a beginner, try to do 2-4 reps in 2 sets. You can rest for about 2-3minutes before you do the another set.

  3. Is it okay if I use DIY dumbbell? Like those homemade dumbbells that were made in bottled water or anything?

  4. Yes! You can! In this time of pandemic, homemade dumbbells are effective to use at your home. Just make sure that it has appropriate weights to your fitness level.

  5. Should I lift dumbbells everyday?

  6. It is advisable to have one solid rest day a week for your workout schedule. Even athletes and those serious in lifting are having a rest day. Achieve your desired results without harming your body.

  7. Do you happen to know how heavy should dumbbells be to gain muscle?

  8. Doing light weight with high reps will increase your muscle endurance, while doing heavy weight with low reps will increase your muscle mass.

  9. I just want to know if what age should I stop lifting heavy weights?

  10. Lifting weights does not depend on your age. As long as you can lift weights with your fitness level and body capacity, then you can still continue doing it.

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