Exercises Using Dumbbells For The Biceps

A properly done bicep routine with the use of dumbbells wont just make your arms stronger but make them look nicer as well

. Using simply some dumbbells, you can do the following exercises for your biceps, whether at home or at the gym.

The Important Warm Up

Before you start doing any of the dumbbell exercises mentioned below, its of extreme importance to warm up so you aren't being injured. Stretching out your arms and running on a treadmill to warm up are necessary to do. As you perform any exercise with dumbbells, do it smoothly without performing any jerky movements. You should begin by doing exercises with light weights while you gradually challenging yourself as you get used to the challenges. As a beginner, though, you'll want to perform multiple reps using lighter weights. If you do it like this, you'll see that its easier to keep the right posture which in turn will help you avoid getting injured.

The Dumbbell Curls While Seated at

While seated on an inclined bench with a properly supported back, extend your arms outward with a dumbbell in both of the hands. Bring the dumbbells to your shoulders by lifting slowly, and then bring them down. The movements must be slow for all of these dumbbell exercises. Continue to perform the exercise until you cannot continue. When it happens, you'll need to stop and put down the dumbbells to stretch your arms and rest for a minute or so. You want to do another two sets in the same way.

The Preacher's Bench

Put your chest in a correct position and sit on a bench. Then, make sure the exercise is being done correctly and lift the most weight that you can so that your muscles are being challenged. While you lift the weights, make sure that your elbows are close together and almost parallel. you'll be receiving help from the bench for the correct position and you'll be able to lift heavier weights than you would normally be able to. In order to get the maximum benefit from the exercise, you should lower the dumbbells as you can. Keep on doing this exercise until you cannot do it anymore because your muscles aren't up to it anymore. Do the exercise again after resting for a bit.

The Basic Curl

Lift dumbbells up to your shoulders while your knees at a slight bend and feet placed apart at shoulders width. Hold your arms right next to your body while you squeeze as hard as you can near the top of the curl. Remember that you must have a steady movement as you lift and lower your dumbbells. Don't do any jerky motions when doing these exercises because its actually much better to do smooth and easy motions. Remember also to do the exercise until your muscles have failed. Rest for a small period of time after you complete the exercise and then repeat. When you finish, stretch your biceps out.

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by: Jack Bush

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