Many fitness enthusiasts start working out because they want to build solid and strong biceps, which will not only look better in clothes, but also attract the attention of the opposite sex. Indeed, the biceps brachii is a very obvious muscle and an important part of beautiful unicorn arms. If you want to achieve satisfactory results, you don't necessarily have to go to the gym every day. You only need a pair of dumbbells and a perseverance, such as doing Some dumbbell curl moves.
Hammer Curl
The preparation position for the hammer curl is standing. Keep your chest up, head up, and look straight ahead. Hold a dumbbell in each hand, with your arms hanging naturally by your side. Pay attention to clamping the upper arms. When curling, don't move your upper arms, use your elbows to drive your forearms, and curl them upwards with force. This movement mainly exercises the outer biceps. After lifting it, pause for a few seconds, then return to the original position and start the next movement.
Alternate Curls
The preparation position for alternating dumbbell curls is also a standing position. The advantage of it compared to other dumbbell curls is that it is more targeted. In addition to exercising the biceps, it can also exercise the forearm muscles and deltoid muscles. The specific exercise method is to raise your head and chest, and stand upright. Hold a dumbbell in each hand and hang it naturally by your side. During exercise, keep your upper arms clamped and keep your elbows fixed at the height of your waist. Use the strength of your elbows to lift the dumbbells forward and upward, one at a time, alternating hands. When you lift it to the highest position, feel the muscles being stretched. Pause for a few seconds before repeating the movement.
Arm curls
Dumbbell double-arm curls are similar to alternating curls. Its ready position is also a standing position. The difference is that it moves both arms together, curling forward and upward, rather than one at a time. This requires high coordination of both arms, and it also has a certain exercise effect on the shoulder muscles. It should be noted that the height of the two arms must be raised at the same height, and there cannot be a big difference, otherwise the exercise effect will not be very good. ideal.