Building muscle can be difficult, and the Internet is full of exercises and diets. There are many exercises for building muscless, but weight lifting is the most comfortable and effective. If you are stuck at home because of lockdown there is nothing better than a good dumbbell exercise to pump up your arms. These exercises are great for functional movement training. Check out some dumbbell exercises that can help you build biceps in the comfort of your own home.
Biceps Curl
Hold one dumbbell each in your hands, palms facing outward.
After a short pause, slowly lower the dumbbells back down.
Be careful not to jerk the upper body to lift weights.
Biceps Curl
Hands palms facing outward, hold one dumbbell each.
After a brief pause, raise your dumbbell arm one at a time by bending the elbow.
After the complete motion, switch to the other hand.
Alternate Biceps Curl
Hold one dumbbell in each hand, palms facing outwards.
After a short pause, slowly lower the dumbbell back down. Then raise the other hand.
Be careful not to jerk the upper body to lift weights.
Inner Biceps Curl
Hold one dumbbell in each hand, palms facing outward.
After a short pause, slowly lower the dumbbells after raising them to your shoulders’ height.
Be careful not to jerk the upper body to lift weights.
Hammer Curl
As you face your palms, hold one dumbbell each in both hands along the sides.
After a short pause, raise both dumbbells while bending your elbows.
Keep your upper arms straight throughout the entire process.
Alternate Biceps Curl
Hold one dumbbell in each hand along the side of your body, palms facing outwards.
After a short pause, slowly lower one dumbbell back down and then raise the other.
Be careful not to jerk the upper body to lift weights.
Seated Concentrated CURL
Sit down on a bench and rest your arm on your thigh. Hold a dumbbell between your legs, palm facing your other leg.
After a short pause, slowly lower the dumbbell back down. Alternate after a set.
Be careful not to jerk the upper body to lift weights.