How to Target Biceps Using Dumbbells
Dumbbells are a smart choice for working biceps because, unlike barbells, they automatically keep your body balanced. When you lift with both arms together, you subconsciously let the stronger one take the brunt of the work. By contrast, when you are forced to use each arm separately, you work both biceps equally.
Instructions
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Bicep Curl
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1
Stand in front of the mirror with your feet shoulder-width apart. Your legs should be relatively straight, but do not lock your knees. Hold the dumbbells in a relaxed position in front of your hips, palms facing the mirror.
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2
Take a breath, then bend from the elbows while keeping your upper arms stationary and wrists straight. Your elbows should be flush against your sides. Engage your abs and keep your shoulders back and down. Exhale as you lift. Maintain a loose grip on the weights. Continue until your palms are facing you, but if the dumbbells touch your shoulders, you’ve gone too far.
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3
Lower the dumbbells along the same path, taking care to bring them as far down as you can without locking your elbows. Beginners frequently make the mistake of only lowering partially before lifting again. If necessary, use the mirror to monitor yourself. Inhale deeply so that you can exhale again on the next curl.
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4
Repeat the motion until your set is complete.
Angled Bicep Curl
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Stand in front of the mirror with your feet shoulder-width apart. Rotate your palms so that they are facing outward at 45-degree angles.
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Curl the dumbbells upward, keeping your arms at the same angle. You should feel this exercise more intensely in the outer biceps muscle. Take a breath, then bend from the elbows while keeping your upper arms stationary and wrists straight. Your elbows should be flush against your sides. Engage your abs and keep your shoulders back and down. Exhale as you lift.
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Lower the weights, taking care to extend your muscles as far as possible without locking the elbows. Remember to inhale as you lower.
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Repeat until your set is complete.
Hammer Curl
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9
Stand with your feet shoulder-width apart and the dumbbells at your sides. Rotate your hands vertically so that your thumbs face the ceiling. This should give your dumbbells the look of hammers.
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Curl the weights, maintaining this hand position. You should feel this exercise more intensely in the biceps muscle closest to your side. Take a breath, then bend from the elbows while keeping your upper arms stationary and wrists straight. Your elbows should be flush against your sides. Engage your abs and keep your shoulders back and down. Exhale as you lift.
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11
Lower the dumbbells until they touch the fronts of your legs. Remember to inhale as you lower. Beginners tend to let their elbows drift outward during this exercise. Check the mirror to make sure they are flush against your sides the whole time.
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Repeat until your set is complete.
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Tips & Warnings
A well-rounded fitness program includes both strength and endurance exercises.
When you work your biceps, you should also work your triceps to keep your arms balanced and to prevent joint problems.
Consult a physician or exercise professional before beginning any fitness program.
