Want a big weapon? Try these 7 bicep dumbbells

Does your goal get a large weapon and fit, defined biceps? If so, you may need to focus on exercises that specifically focus on bicep muscles. Biceps are muscles on the front of the upper hand, and with the right workout you can create strength and shape in the area. Bicep training is all about controlled movements and resistance, and dumbbells are one of the best tools for this. From curls to lifts, these simple exercises can help you glue your hands over time. Not sure where to start? Try these simple bicep dumbbells that you can make at home to build your muscles and get tight hands to which you tend to!

Bicepes dumbbell exercises

Here are the 7 most effective biceps with dumbbells that you can perform at home to build big hands and biceps:

1. Standard biceps

This is one of the classic biceps that are very effective for building the front of your hands.

Follow the following to perform it:

• Stand high with dumbbells in each hand, hands are completely stretched, palms turned forward.
• Keep your elbows close to your torso.
• Slowly twist the weights to your shoulders.
• Squeeze the biceps at the top and then slowly lower the weight.
• Repeat 10-12 reps.

2. The curl hammer

This version of Bicep Curl enters the biceps and forearms.

Follow the following to perform it:

• Stand with your palms standing before one, holding dumbbells in each hand.
• Roll the dumbbell with your right hand, bending your elbows.
• Stop at the top, then go down from driving. Repeat it with another hand.
• Make 10-12 reps. You can also make a hammer with both hands at a time.

3. The concentration is twisted

This is one of the big biceps dumbbells for Bicep isolation and focus on form.

Follow the following to perform it:

• Sit on a chair or on the bench.
• Hold the dumbbells in one hand and rest your elbow to the inner thigh.
• Roll the weight slowly to the shoulder while keeping the rest of the body.
• Lower it back using control.
• Make 10-12 reps on each hand.

4. The dumbbell tilts rushes

You will need a bench or what you can drop. This is one of the biceps that more stretch the biceps.

Follow the following to perform it:

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• Sit at an angle with dumbbells in each hand, hands hang.
• Keep your palms forward.
• Roll the weights while keeping your hands.
• Slowly and repeat.
• Make 10-12 reps.

Also read: Tone biceps and triceps at a time with dolphins squeezed

5. Zottman Curl

This combines the usual scroll and the reverse scroll in one step for full activation of the hands.

Follow the following to perform it:

• Start with your palms facing up and twist your dumbbells to your shoulders.
• Above, turn your wrists to face your palms down.
• Slowly lower the weight.
• Turn back to the palm below.
• The purpose of 8-10 reps.

6. Cross -body curl

Also known as diagonal curls, it is one of the biceps that beat both biceps and forearms.

Follow the following to perform it:

• Stand straight with dumbbells in each hand, palms that stand in front of your body.
• Roll one dumbbell on your chest to the back.
• Lower and repeat with your other hand.
• Alternate 10-12 reps on each side.

7. 21s Bicep Curl

This is one of the instructions with dumbbells, which are broken into three parts.

Follow the following to perform it:

• Make 7 half repetitions from the bottom up.
• Make 7 halves halfway from the top.
• Make 7 curls with a full range.
• This is one full circle. You can make 2-3 rounds.

Who should avoid these exercises?

While these dumbbell exercises are great for most people for getting bicefed muscles, some people should be careful or avoiding them:

• People with injuries with shoulder, elbows or wrists, as curling movements can apply an additional load on the joints.
• Those who have high blood pressure or heart problems, as weights raise biceps with dumbbells, can cause high blood pressure.
• Beginners without guidance and poor form should also pay attention as it can lead to injuries.
• Elderly adults with limited mobility as these bicep dumbbells can be risky.
• Anyone who is recovering after surgery should always get medical registration before resuming stability learning.

Make sure you learn the right technique and be focused while performing these biceps with dumbbells at home!