What Are The 4 Dumbbell Exercises To Sculpt Sleeve-Busting Biceps? Here Is What To Know

Let’s find out ‘What Are The 4 Dumbbell Exercises To Sculpt Sleeve-Busting Biceps?’ A key feature of the traditional muscular body is large biceps. There is no denying that if you want a jaw-dropping physique, you need a killer set of biceps, just ask Arnold Schwarzenegger and Phil Heath. Four of the best dumbbell exercises for sleeve-busting biceps have been selected in recognition of this.

Losing arm fat is a key component in developing sleeve-busting biceps. Unfortunately, it’s insufficient if you want a formidable collection of pythons that can obliterate your present T-shirt size. Simply put, you must add muscle if you want muscular biceps. This applies to both men seeking maximum bicep size and women seeking to tone up, get rid of “bat wings,” and gain more definition in their upper arms.

 

What Are The 4 Dumbbell Exercises To Sculpt Sleeve-Busting Biceps? Here Is What To Know
What Are The 4 Dumbbell Exercises To Sculpt Sleeve-Busting Biceps? Here Is What To Know

 

The good news is that you can quickly and effectively add some girth to your upper arms and start stretching those sleeves with just four easy dumbbell exercises performed twice a week. Learn more about the best dumbbell workouts for biceps that burst sleeves by reading on. For a minimum of eight weeks, perform three sets of each exercise for 10 to 12 reps, twice a week.

Standard Bicep Curl

What Are The 4 Dumbbell Exercises To Sculpt Sleeve-Busting Biceps? Here Is What To Know
What Are The 4 Dumbbell Exercises To Sculpt Sleeve-Busting Biceps? Here Is What To Know

 

This exercise is a supinated bicep curl, which means that your hands should face inward at the peak of the action. Start by holding a dumbbell at your waist with the thumbs facing outward in each hand. By contracting your biceps and curling the weights up, slowly elevate the dumbbells to your chest. Throughout the exercise, keep your elbows firmly at your sides. After one to two seconds of pressure in the top position, slowly return the dumbbells to the starting position. For the desired number of reps, repeat.

Bicep Hammer Curl

bicep hammer curl
bicep hammer curl

 

In the hammer bicep curl variant, you curl the dumbbells with your hands facing inward and contacting each other at the top of the motion. Start this exercise by holding a pair of dumbbells at your sides with your hands facing inward. As you slowly curl the dumbbells upward, keep your palms facing each other. After one to two seconds, hold the top position while slowly lowering the weights to the bottom. For the desired number of repetitions, repeat.

 

Bicep Arnold Curl

bicep Arnold curl
bicep Arnold curl

 

You begin the bicep Arnold curl in the hammer curl posture. However, when you curl the dumbbells, you’ll turn your thumbs outward, making the top position resemble the end position of a typical curl. Start with the dumbbells by your sides, palms facing inward, and do a bicep Arnold curl. Slowly curl the dumbbells up. Rotate your thumbs outward as you raise the dumbbells. In order to reverse the rotation, slowly lower to the starting position after pressing the top position for one to two seconds. For the desired number of reps, repeat.

Concentration Curl

concentration curl exercise
concentration curl exercise

 

The concentration curl is the final dumbbell exercise for bulging biceps. With a dumbbell in one hand, perform this action while seated. With the dumbbell between your thighs, your elbow should be positioned on the inside of your thigh. Turn at your elbow to raise the dumbbell. Keep your elbow where it is in contact with your inner thigh. For one to two seconds, squeeze the top position. Then, gradually lower the weight back down to the starting position. For the desired number of reps, repeat.

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