How to Work Out Your Biceps With Dumbbells

One of the most effective ways to exercise your biceps (shown in red) is by lifting dumbbells.

Working out with dumbbells is an ideal way to build muscle because dumbbells help you isolate the muscles that you are working on from all other muscles in the body. Dumbbells are a good way to keep in shape when you do not have access to a gym because you can work out almost every muscle with dumbbells. In this article, we will discuss how to work out your biceps with dumbbells.

Things You'll Need

• Pair of dumbbells

Instructions

How to Work Out Your Biceps With Dumbbells

1. Stand with your feet shoulder's width apart. Do not lock your knees.

2. 

   Hold the dumbbells at your sides. Your arms should be relaxed. If you must strain or distort your body in order to hold the dumbbells, select a lighter weight.

3. Curl your arms halfway to your shoulder. Stop the motion when your forearm and upper arm form a right angle with each other.

4. Lower your arms. You should repeat this exercise 10 times.

5. Curl your arms all the way to your shoulder. Use a smooth and controlled motion. Try to move your back as little as possible.

6. Lower your arms halfway. Stop lowering when your upper arm and your forearm form a right angle. You should repeat this exercise 10 times.

7. 

   Curl your arms from their lowest to their highest position. Begin with your arms at your sides, then curl them upward until the dumbbells rest against your shoulders.

8. Lower your arms to your sides. Your movements should be smooth and controlled. Finish by repeating this exercise 10 times.

9. Repeat the entire set of 30 exercises three times. You can do more repetitions if you wish to do so.

Tips & Warnings

• Consult a physician before beginning a new weightlifting program.