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The biceps are commonly targeted in strength training workouts, with dumbbell exercises such as hammer curls, concentration curls, and incline curls. Hammer curls are the most popular and involve holding a dumbbell in each hand and bringing it up towards the shoulder. Concentration curls are done seated with a dumbbell in one hand, while preacher curls involve isolating the biceps against a bench. Incline dumbbell curls are done on an incline bench.
The biceps is the large muscle on the inner side of the upper arm. The biceps are some of the most commonly targeted muscles in strength training workouts, and their growth is often indicative of overall muscle building progress. Isolating the biceps during strength training is simple, whether at home or in the gym, often through bicep dumbbell exercises. A Pair of Dumbbells provides a variety of bicep dumbbell exercises that revolve around varieties of dumbbell curls, such as hammer curls, concentration curls, and incline curls, all of which can work the arms alternately or simultaneously. Curls can be performed standing or seated and with or without the aid of various types of weight benches.
Perhaps the most frequently performed bicep dumbbell exercise is the hammer curl, sometimes referred to simply as the bicep curl. To do hammer pushups, hold a dumbbell in each hand with your arms hanging evenly at your sides, the inside of your hand facing your body. Bring the dumbbell up toward your shoulder, bending your arm at the elbow, while turning the dumbbell so that the inside of your hand is facing your shoulder. Then lower the dumbbell back to the starting position and repeat for an appropriate number of repetitions. Hammer curls are often performed with both arms at the same time, although arguably the most popular method involves alternating arms to isolate the respective biceps.
Concentration curls are done seated with feet flat on the floor and legs wider than shoulder-width apart. Hold a dumbbell in one hand just inside the foot on the same side of the body with the elbow against the inner thigh and, bending the arm at the elbow, bring the dumbbell up toward the face. Lower back to the starting position, repeat for the desired number of repetitions, then perform the exercise with the other arm.
Dumbbell preacher curls involve isolating the biceps by placing your arm, elbow down, flat against a bench set at a 45-degree angle while seated. Similar to the other dumbbell biceps exercises, bring the dumbbell up toward your shoulder, bending your arm at the elbow. Then return to the starting position and switch arms. Incline dumbbell curls are done seated on an incline bench with your back supported. Simply perform the hammer curl, alternating or with both arms simultaneously, while positioning yourself on the incline bench.
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