Dumbbell Bicep Exercises

Hrithik Roshan or Salman Khan may be the people, who would come to your mind, if you think about bulging biceps. The biceps are the eminent pair of muscles on the front of the upper arm connecting the shoulder to the elbow. They are used in almost all the chores from brushing your teeth to drilling rocks. Dumbbell exercises are essential in almost all strength-training programs. Dumbbells activate smaller stabilizing muscle groups in strict plane movements. Dumbbell exercises have many advantages. They are used for increasing muscle mass and strength endurance. You can perform the movements without faults when you use dumbbells. Read on the article to know more effective dumbbell exercises for building your biceps.

Single Arm Dumbbell Incline Curls
A regular preacher bench or incline bench is necessary for this exercise. Grab a dumbbell in your right hand and stand behind the bench with an under handgrip. Hang down your arm on the bench with the back of your upper arm resting on the bench. Curl the dumbbell slowly up as to touch your shoulders. Slowly return to the start position and repeat with your left arm. Repeat the action, ten times. 

Two Arm Dumbbell Curls
You can perform this exercise by sitting on a bench. Grab a dumbbell in each hand and let your arms hang at your sides. Curl both dumbbells slowly up and try to touch your shoulders. Turn your palm outward while you perform it and squeeze your biceps for one count at the top of the movement. Lower the dumbbell slowly to the old position and repeat the action, ten times. 

Seated Dumbbell Curls
Sit at the end of a bench. Sit straight, grab a dumbbell in each hand, and let them hang at your sides with both palms facing inward toward the bench. Curl the dumbbells up simultaneously, while twisting your wrists outward. Squeeze the biceps at the top for one count; return to the start position, and repeat the action for ten times. 

Preacher Hammer Dumbbell Curls
You should use a regular preacher bench for doing this exercise. Take a dumbbell in each hand, with palms facing inward towards one another. Curl the dumbbells upward and try to touch your shoulder with the tip of it. Then, lower it slowly to the starting position allowing some resistance. Repeat it, ten times. 

Lying Dumbbell Curls
Lie on a flat bench while holding dumbbells in hands. Hang the hands as low as possible, with palms facing inward towards bench. As you do the first movement, slowly turn your wrists outward, pointing the thumbs away from the bench as you raise, the dumbbells. Return to the start position and repeat the action, ten times. 

Standing Zottman Dumbbell Curls
Stand up straight and take a dumbbell in each hand. As you curl the dumbbells upward simultaneously, rotate your hands in an underhanded grip positions. Rotate your wrists prior to descending the dumbbells to starting position. Repeat the exercise, ten times.