7 Dumbbell Exercises That Will Build Bigger Biceps

7 Dumbbell Exercises That Will Build Bigger Biceps

Dumbbell Exercises are crucial to body building. There is more than one way to build muscle mass in your biceps than the traditional standing curl. Anytime you mix and match your strength training exercises you build better stronger and more versatile muscles. Below are seven tips Adam Campbell from Men's Health, shares new versions of the basic curl that will help you jazz up your routine.

The right way to curl: Let the dumbbells hang straight below from your shoulders. Then, with steady upper arms, bend your elbows and curl the dumbbells closely to your shoulders. Hold, and carefully lower the dumbbells back to the beginning position. Each time you return to the start, straighten your arms completely.

1. Hand Position: Pinky Offset

With your palms facing forward, touch the inside heads of the dumbbells with your pinky fingers.
The benefit: This tweak shifts the way the weight is distributed, providing more variety to keep your muscles growing.



2. Hand Position: Reverse

Twist your arms so your palms are facing behind you.
The benefit: You'll really feel it in your forearms: This placement targets your brachioradialis, but it lowers the activity of your biceps brachii.

 

3. Hand Position: Hammer

Keep your palms facing in towards each other.
The benefit: You're pushing your brachialis muscle to work stronger for the whole movement. Developing your brachialis can make your arms look bigger.

 

4. Body Position: Split Stance

Stand tall and long and put one foot in front of you on a bench or step that's just taller than your knee.
The benefit: Firmer abs. This position pushes your hip and core muscles to work more in order to keep your body steady.

5. Body Position: Seated

Sit tall on a bench or Swiss ball.
The benefit: Better form. Doing the exercise while sitting may make you less likely to sway your torso back and forth ("cheat") as you curve the weight up.

 

6. Body Position: Decline 

Lie face down on a bench set at 45 degrees.   

The benefit: Larger arms. Lying on a decline makes your arms to dangle in front of you, a position that works your brachialis more.

7. Body Position: Incline

Lay down on your back on a bench set at 45 degrees.
The benefit: Bigger guns. Lying on at an angle causes your arms to hang in back of your body, which causes the long head of your biceps brachii to grow to a greater degree.


Dumbbell exercises are crucial to achieving the look and level of fitness that you want. For more information about adjustable dumbbells CLICK HERE.