Sign In
  • ENG

7 dumbbell exercises that work wonders in building your biceps

There are different workouts for building muscles but one of the most promising and comfortable one is lifting weights.

Want to pump up your biceps? These dumbbell workouts which will help you build muscles at the comfort of your home.

Written by Sanyukta Baijal |Updated : May 12, 2020 9:18 AM IST

Muscle building is not easy and with different kinds of diets and exercises trending on the internet, it gets even more confusing. There are different workouts for building muscles but one of the most promising and comfortable one is lifting weights, especially for biceps. Since you're stuck at home due to lockdown, there's hardly anything which is better than a solid dumbbell workout to pump up your biceps. These exercises improve functional movement training. Take a look at some of the dumbbell workouts which can easily help you in building biceps from the comfort of your home.

Biceps Curl

  • Stand up straight and hold one dumbbell in each hand down the side of your body with your palms facing each other.
  • Raise both dumbbells until they reach the height of your shoulders and slowly lower them back down after a brief pause.
  • Make sure not to jerk your upper body in an effort to help you lift the weights.

One-at-a-Time Biceps Curl

  • Hold one dumbbell in each hand with your palms facing forward.
  • Now raise one arm at a time with dumbbell by bending your elbow and lower it back down after a short pause.
  • Keep switching to the alternate hand after the full motion is complete.

Alternated Biceps Curl

  • Stand up and hold one dumbbell with each hand down the side of your body with your palms facing each other.
  • Raise one dumbbell until it reaches the height of your shoulders and while slowly lowering it back down after a brief pause, start raising the other hand.
  • Make sure not to jerk your upper body in an effort to help you lift the weights.

Inner-Biceps Curl

  • Stand up and hold one dumbbell with each hand down the side of your body with your palms facing each other.
  • Raise both dumbbells until they reach the height of your shoulders and slowly lower them down after a brief pause.
  • Make sure not to jerk your upper body in an effort to help you lift the weights.

Hammer Curl

  • Hold one dumbbell in each hand along the sides of your body with your palms facing your body.
  • Raise both dumbbells by bending your elbows and lower them down after a brief pause.
  • Keep your upper arms still all through the process.

Seated Alternated Biceps Curl

  • Sit down on a bench and hold one dumbbell with each hand down the side of your body with your palms facing each other.
  • Raise one dumbbell until it reaches the height of your shoulders and while slowly lowering it back down after a brief pause, start raising the other one.
  • Make sure not to jerk your upper body in an effort to help you lift the weights.

Seated Concentrated Curl

  • Sit on a bench, rest one arm on your thigh and hold a dumbbell with that hand down between your legs with your palm facing the other leg.
  • Raise the dumbbell until it reaches the height of your shoulders and slowly lower it back down after a brief pause. Alternate after a set.
  • Make sure not to jerk your upper body in an effort to help you lift the weight.

Total Wellness is now just a click away.

Follow us on