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Standing Curls — This is a basic movement that hits your arms very effectively! It’s a beginner-friendly bicep exercise for men, one that anyone can perform with any amount of weight. The beauty of this movement is that there are a lot of ways to perform it: one arm at a time, both arms together, slower for greater concentration, etc. It’s highly efficient and a good exercise to include in your workout
Here’s how it’s done:
Preacher Curls — This movement is best performed with a barbell but using dumbbells is a good alternative. The fact that your elbow is resting on a bench means that ALL of the strain is on your biceps. This isolation exercise is highly effective, and will help to work the short head (the part of the muscle near your elbow). Take the movement slowly and focus on your form, and you’ll see visible progress in no time!
Here’s how it’s done:
Incline Curls — This exercise has effects similar to preacher curls, but it hits the upper bicep as effectively as the lower bicep. However, it’s a much easier movement than Preacher Curl, one that comes with a lower risk of injury. You can engage your shoulders to help lift the heavy weight, but otherwise, it’s an isolation movement that places all the strain on your arms. You’ll find that it’s one of the best exercises to include in your arm training.
Here’s how it’s done:
Hammer Curls — If you want to have big arms, you can’t be content just to
work out your biceps. You have to pay attention to your forearms as well! With hammer curls, you change the angle of the movement. Twisting your wrists places a lot of strain on your forearms, and you’ll find that it will help to strengthen your grip. It will also give you a WIDER bicep. For more well-rounded arm musculature, it’s the movement you definitely want to include.
Concentration Curls — This is another beautiful exercise to isolate your arm muscles and remove your shoulders and back from the equation. It’s not an easy one to get right, and takes a bit of practice to isolate the muscle. But once you master the form, you’ll find that it’s one of the best to work the lower head of the bicep (the part of the bulge near your elbow).Here’s how it’s done:
Here’s how it‘s done:
Drag Curls — This is a slightly
unusual workout, but a very effective one. Instead of curling the weight out, you use your arms to drag the dumbbells up along the front of your chest. This places all the strain on the upper head of your biceps (the part near your shoulders), but engages your anterior deltoids (shoulders) and forearms. The result: bigger, stronger arms! Definitely, a movement you want to add to Arm Day.
Here’s how it’s done:
Cheat Curls — With a simple standing curl, you use only the strength of your arms to bring the weight to your shoulder. With Cheat Curls, however, you use the motion of your hips and back to lift the weight. The fact that you’re swinging a bit means you can handle a heavier load, making this one of the best arms exercises to increase your curl weight by 10 or 15 pounds. For serious muscle overloading, this is the exercise to try!
Here’s how it’s done:
Outside Curls — Regular bicep curls are highly effective, but they just hit your muscles from one angle. By turning your arms outward (perpendicular to your body), you take the weight off your shoulders and hit your biceps from another angle. It’s a great movement to help build the outside of your arm muscles, giving you the strength needed for Chin-Ups and Pull-Ups. Be warned: don’t use too much weight, or you risk injuring your shoulders or pulling a muscle!
Here’s how it’s done:
Alternating Iso Hold Curl — This takes a difficult movement and doubles down on the awesome! With this exercise, you do so much more than just curl. While one arm is curling, the other is holding the position. This leads to a VERY
effective isometric workout (muscle contractions without moving the muscle), which can seriously enhance your endurance. It’s a good “finisher” to perform at the end of your arm workout.
Here’s how it’s done:
21 S — This exercise hits your arms from every angle, and it combines strength and endurance training for maximum results. Do it right, and you’ll feel the burn in no time!
Here’s how it’s done: Grip a dumbbell in each hand. Perform 7 reps of half-curls, bringing the weights from your side up to chest level. Without taking a break, perform 7 reps of Reverse Curls, bringing the weights from shoulder level down to chest level and back up. Without pausing, move on to the final 7 reps of regular Standing Curls. That is 1 set!
These are the best effective dumbbell exercises to help you build bigger biceps. For the most efficient arm workout, perform no more than 8 sets of biceps exercises for men–picking and choosing from among the exercises listed above.
Thank you. Stay tuned.
Regards,
RAJ RAJAH
