Pin En Bodybuilding Spider curls. cross body hammer curls. concentration curls. incline dumbbell curls. preacher curls. as a strength and conditioning coach, i ask athletes to use different bicep exercises with various grips. this helps to change muscular recruitment and target specific bicep muscle fibers. Walk your feet far enough from the wall to make this happen. curl the dumbbells to your anterior shoulder without your shoulders coming forward. slowly return to the starting position and repeat for 2 4 sets of 8 15 reps. form tips: minimizing the movement of your upper body is key here to focus on the biceps. 8.
Dumbbell Exercises Chart 10 Free Pdf Printables Printablee 3: reverse dumbbell curls — 3 5 sets of 10 15 reps. 4: zottman curls — 2 sets of 20 reps. this is one of the best bicep workouts with dumbbells that you can do as an intermediate lifter because it contains a variety of exercises and attacks the arms with different rep ranges. Like with the arm circles, gradually increase the size of the shoulder rotations. do 10–15 reps, then switch direction and do 10–15 more. bicep curls with light weights: hold a pair of light dumbbells and perform 10 15 slow and controlled reps. the weight shouldn’t be heavy enough to make you struggle. Grab a pair of dumbbells with a supinated grip (palms facing up) and let them hang at arm’s length by your sides. slowly curl the dumbbells up to shoulder levels. at the top of the movement, contract the bicep muscles and pause briefly to squeeze the muscle. slowly lower the dumbbells back to the starting position. Sit on a bench with your feet flat on the floor and a dumbbell in each hand, arms fully extended, palms facing forward. keeping your upper arms stationary, curl the dumbbells upwards towards your shoulders. savor the squeeze at the top, then slowly lower the weights back down. aim for 3 4 sets of 8 15 reps.
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