Muscular arms make a person looks fit. While your other muscles may remain covered by clothing, arm muscles are often exposed and make a strong statement about your overall fitness.
If you are interested in well-sculpted biceps, consider these exercises:
- Standing dumbbell curl – Start with dumbbell weights that are comfortable for you. You should not be using more than you can carry. Weights that are too heavy can throw off your form. In this workout, grab your dumbbells and let them hang at your sides with your palms in the forward position. Bend your elbows and curl the dumbbells up to your shoulders without any movement in your upper arms. Slowly lower the dumbbells to your starting position after a pause.
- Offset-grip dumbbell curl – This exercise is similar to the standing dumbbell curl but with a little tweak. You will be holding the dumbbell off center of the bar, close to your head. This will cause your biceps to work harder in order to keep your palms facing forward during the exercise. Follow the same steps that you use for the standing dumbbell curl.
- Hammer curl – This exercise involves the standard-grip curl but with the dumbbells flipped on the sides. Begin by grabbing your dumbbells and let them hang to your sides at arm’s length, with your palms facing your thighs. Bend your elbows and curl the dumbbells up to your shoulders without moving your upper arms. Pause, then return to the starting position by straightening your arms.
- Static dumbbell curl – This is isometric training for your biceps and involves holding the dumbbell in one position for a period of time. This exercise provides a different kind of stimulation to your muscles. Holding the dumbbell in your right hand while standing behind a 45-degree angled bench, arm resting on the bench, lower the dumbbell until beyond half way. Hold it for 20 seconds and return to the starting position. Then repeat the exercise using your left hand.
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