How to pump the biceps with dumbbells?

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A beautiful male figure is, above all,a relief body with well-developed muscles of the legs and arms, back, chest and press. To create it, regular strength training is required. Many men would like to pump up their hands, especially the biceps.

Biceps is a double arm muscle locatedabove the elbow fold. She is responsible for flexing the elbow joint. To make this muscle volumetric and beautiful, you can conduct training with dumbbells. They can be properly organized by the coach, but if there is no time and money to attend the gym, and you want to have biceps of impressive size, then you just need to buy dumbbells and conduct training at home.

Exercises for biceps with dumbbells

To pump the biceps with dumbbells, you should regularly perform the following exercises:

Stand upright, feet shoulder-width apart. Put the dumbbells in front of you on the floor, then bend your knees and with a breath, crouching, pick up dumbbells. With an exhalation, straighten up with them in your hands. Now, standing straight, bend and unbend, slowly, arms in the elbow joints. In the position of peak muscle contraction, try to hold your hand for 1 second.
Sit on a chair, legs bring together. Take the dumbbells in your hand and put them on your knees. Then, resting on the back of the chair, make bending and extension of the hands.
Take the dumbbells in your hands, stand at the wall,leaning on her head and back. The legs should be slightly apart and rest on the floor at a distance of 50 cm from the wall. With an exhalation bend elbows with dumbbells in hands, with an inspiration straighten your arms.
Sit down and take one dumbbell in your hand. Bend the elbow joint and place it near the knee. With your free hand, rest on the hip of the other leg. Slowly bend and unbend the trained arm. Repeat the exercise with the other hand.

Tips for exercises with dumbbells

The effectiveness of training will depend on how correctly you will perform the exercises. A few tips will help you achieve an excellent result:

Carrying out the exercises standing, take a stable position of the body - the feet are a short distance from each other, the knees are slightly bent, the back and head are straight, the shoulder blades and the pelvis are retracted.
Proper breathing, when doing the exercise - with an exhalation dumbbells lift up, with an inspiration, lower it down. Breathing should be intense and powerful. Inhale through the nose, exhale through the mouth.
Do not make swaying movements. The elbow should not move when lifting the dumbbell. All exercises are carried out due to the work of biceps and other muscles of the hands.
Beginners are encouraged to do several approaches for 10-12 repetitions with breaks in a minute and a half. After some time of regular training, the weight of dumbbells can be gradually increased. The shoulder muscles like a large number of repetitions with small pauses between the approaches.
Exercises performed while sitting are more isolated and reduce the burden on the spine.
If there are unpleasant sensations in the fieldForearm during exercise, you must use elastic bandages. They are fixed around the hands and grasp the bases of the palms. In addition, you need to additionally train your forearms.
Training for biceps using dumbbellsmust be regular. The load should be increased gradually to avoid injury, because it can take months to repair damaged muscles and ligaments.

It must be remembered that in order to achievebeautiful form, you also need to eat right. In addition, a large, beautiful and powerful hand will not be without a well-developed triceps. Exercises for training this muscle you will find in the article How to pump the triceps with dumbbells.

More exercises for the muscles of the hands in the articles: