How to train biceps with dumbbells
The biceps are one of the most conspicuous muscles on the arm. Strong biceps not only increase overall strength, but also make your arms look more toned. Dumbbells are a classic tool for exercising biceps, and can fully stimulate muscle growth through different movements. This article will introduce in detail how to use dumbbells to effectively train biceps, and attach the popular fitness topics in the past 10 days for reference.
1. Classic movements for training biceps with dumbbells
| Action name | target muscles | Action points | Number of sets/reps |
|---|---|---|---|
| dumbbell curl | biceps brachii | Keeping your elbows fixed, slowly raise the dumbbells to shoulder height | 3-4 sets, 8-12 reps |
| hammer curl | biceps, brachialis | With palms facing each other, move the dumbbell vertically up and down | 3-4 sets, 8-12 reps |
| concentration curl | Lower part of biceps brachii | Rest your elbows on your inner thighs to isolate your biceps | 3 sets, 10-12 reps |
| Incline plank curl | long head of biceps brachii | Lie on the incline and fully stretch your muscles | 3 sets, 8-10 reps |
2. Training plan suggestions
1.Frequency:Train 2-3 times a week, leaving at least 48 hours between sessions to allow your muscles to recover.
2.Weight selection:Use a weight that can complete 8-12 reps, and the last few reps should feel strenuous.
3.Action sequence:Do compound movements first (like dumbbell curls), then isolation movements (like concentration curls).
4.Rest time:Rest 60-90 seconds between sets to ensure adequate muscle recovery.
3. Popular fitness topics in the past 10 days
| topic | heat index | Main content |
|---|---|---|
| New trends in home fitness | ★★★★★ | Sales of home fitness equipment surge after epidemic |
| The rise of functional training | ★★★★☆ | Emphasis on athletic performance rather than pure muscle growth |
| Plant protein powder review | ★★★☆☆ | Protein supplementation plan for vegetarian bodybuilders |
| HIIT training controversy | ★★★☆☆ | Is high-intensity interval training suitable for everyone? |
4. Training precautions
1.Action quality priority:Avoid using force to sway and make sure only your biceps are doing the work.
2.Full control:Lift for 2 seconds, contract at the top for 1 second, and lower for 3 seconds.
3.Step by step:Increase weight by 5-10% every 2-3 weeks.
4.Warm-up necessary:Do a 5-10 minute warm-up set of aerobic and light weights before training.
5. Nutritional supplement suggestions
| Nutrients | recommended daily amount | quality source |
|---|---|---|
| protein | 1.6-2.2g/kg body weight | Chicken breast, eggs, whey protein |
| carbohydrates | 4-6g/kg body weight | Oats, brown rice, whole wheat bread |
| healthy fats | 0.8-1g/kg body weight | Avocado, nuts, olive oil |
Through scientific and systematic dumbbell training, combined with reasonable diet and rest, your biceps will see significant improvement within 4-8 weeks. Remember, consistency and the right approach are more important than short-term high intensity.
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