3 Best Dumbbell Bicep Exercise

3 Best Dumbbell Bicep Exercise

When it comes to sculpting your arms, bicep exercises are an important part of any workout. One of the most effective pieces of equipment for building arm strength and size is a set of dumbbells. Here are three of the best dumbbell bicep exercises that you should include in your routine:

Hammer Curls: This exercise focuses on both the short and long head muscles in the bicep. Start by holding two dumbbells at either side with palms facing inwards towards your body and elbows tucked into the sides. Curl up while turning your wrists so they face each other at the top, then slowly lower down and repeat.

Alternating Bicep Curls: This one targets just the short head muscle. Start with both arms bent 90 degrees at the elbow, with one arm curled up and one arm curled down. Taking turns with each arm, curl up until forearms meet your shoulders then return to start position for maximum reps.

Concentration Curls: This exercise works more on your inner biceps than any other. Sit on a bench or chair whilst holding a single dumbbell with both hands and keeping elbows stationary against your legs; curl towards shoulders until forearms meet biceps then slowly lower back down for maximum reps.

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