Move from the soft arms to the sculpted with these exercises focused on the biceps.
Most gym goers do not need to be sold with the virtues of well-trained arms. The biceps are one of the most visible muscles we have, and the first we learn to train. So there is no doubt that they are key to a well-rounded physique. Equally important, they are crucial for day-to-day functional activities.
If you want beautiful biceps that are ready for whatever life throws at you, all you need are some dumbbells and these six killer arms exercises. Or, work some of them at once in your routine, or do all six for a single workout to burn biceps!
1. Hammer Curl
This exercise is excellent if you are looking to add a small blow to your biceps and aim at other muscles simultaneously. In addition to bringing your biceps to the full range of motion, the wrist position of the hammer curls is attached to your forearm, which makes the training session more complete. Just make sure you keep control of the dumbbells throughout the range of motion.
Stand with your feet shoulder-width apart, arms hanging at your sides, and a dumbbell in each hand with your palms facing inward.
Curl the dumbbells to your shoulders, keeping your palms facing each other. Slowly return the weights to your sides. Repeat for 2-3 sets of 12-15 repetitions.
2. Concentration of the Curl in the Stability Ball.
If multitasking comes naturally to you, you'll love this combination of biceps and core stability. Sitting on a ball instead of a bench forces you to compromise your core, which can help you generate more tension in your biceps. It's not that the concentration loop needs help! As the concentration curls require the upper part of your arm to stabilize, the biceps muscle is very isolated.
According to a study by the American Council on Exercise, concentration curls produce 97 percent biceps muscle activation, which is more than cable curls and chin-ups (80 percent), bar curls (76 percent), EZ bar curls (75 percent wide grip); narrow grip 71 percent), tilt curls (70 percent) and preacher curls (69 percent).
Grab a heavy dumbbell and sit on a stability ball. Sit so that your thighs are parallel to the floor and let your hand fall with the weight into the leg.
Push the elbow against the inner thigh to stabilize it. Curl the weight to the shoulder on the same side. Repeat for 2-3 sets of 8-10 repetitions on each side.
3. Bicep Curl With Dumbbells
Do not let the simplicity of this exercise fool you! It's a classic exercise for a very good reason: it works, as long as you do it right! That means choosing a manageable weight and maintaining the proper shape, making sure not to turn with your upper body or back.
Grab a pair of dumbbells and let them hang within reach of your hips. Turn your arms so that your palms face forward.
Tuck your elbows towards your sides and bend them, curling the dumbbells up to your shoulders in a slow, focused movement. Make sure that your elbows remain stationary and that your arms do not move.
Slowly lower the weights back to your thighs. Your arms should be fully extended at the bottom. That is a repetition. Complete 2-3 sets of 12-15 repetitions.
4. Cross Hammer Curl
This great alternative to the traditional hammer curl is sure to affect some of the hard-to-reach places, such as the brachial muscle, located under the biceps, which is generally not stimulated in the curls. If you have been wondering why your arms do not adapt, this could be the solution!
Begin standing with your feet shoulder-width apart. Hold a dumbbell in each hand.
Begin with arms fully extended and palms facing inward. Cross your right arm over your body and over your chest, bending the dumbbell towards your opposite shoulder.
Slowly return your right arm to your right side and repeat with your left arm, alternating arms each time. Repeat for 2-3 sets of 12-15 repetitions on each side.
5. Reverse Curl Of Biceps
In just one exercise, you can tone your biceps and forearms while building functional grasping strength! You may have to change your weights for some slightly lighter weights for this movement at the beginning.
Stand with your feet shoulder-width apart and your palms face down on the top of your thighs while holding a dumbbell in each hand.
While keeping the upper part of the arms fixed, bend the dumbbells to the shoulders by moving only the forearms.
In a controlled movement, lower the weights back to the starting position. Repeat for 2-3 sets of 10-12 repetitions.
6. Horizontal Bicep Curl
This movement will really work your biceps, as long as you make sure to keep your arms stretched and bent from the elbows. With arms extended to the sides instead of being directly in front of you, you will have to fight more against gravity, which makes movement difficult.
Stand with your legs shoulder width apart. Keep your chest up and your back straight. With a slightly lighter dumbbell in each hand, raise your arms to your sides. They should be at shoulder height, and the palms of the hands should remain up.
Bend your arms on your elbows, bending the weight towards your ears. Pause, then slowly unwind your arms. Do not let your arms fall to your sides.
Keep your arms extended and repeat for 2-3 sets of 10-12 repetitions. Decrease the weight if you are losing the proper shape or if you start to swing to gain momentum.
While you have those weights, check out Total-Body Dumbbell Fix at Bodybuilding.com All Access. It is a complete program of follow-up exercises that tones the entire body with just a couple of dumbbells.