The 18 Best Dumbbell Exercises For Biceps (With Pictures)

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  Seated Biceps Curl

  • Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
  • Raise both dumbbells until they reach your shoulders’ height and slowly lower them down after a short pause.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.

Incline Alternated Biceps Curl

  • Sit down on an inclined bench and hold one dumbbell with each hand down, palms facing each other.
  • Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.

   Incline Biceps Curl

  • Sit down on an inclined bench and hold one dumbbell with each hand down, palms facing each other.
  • Raise both dumbbells until they reach your shoulders’ height and slowly lower them back down after a short pause.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.

Incline Biceps Bench Curl

  • Sit down on an inclined bench and hold one dumbbell in each hand down the sides of your body, palms facing each other.
  • Raise both dumbbells until they reach your shoulder levels and lower them back down after a short pause.
  • Try NOT to jerk your upper body in an effort to help you lift the weights.
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