How do you train biceps with a dumbell?
Sit down on an incline bench holding a pair of dumbbells with your arms hanging by your side. Curl up using your preferred style until you feel a great squeeze in your biceps. Pause for a second and slowly return to the starting position, feeling the stretch in your biceps. Repeat for 2-3 sets of 8-12 reps.
What are 4 exercises for biceps?
- Single-arm incline bench preacher curl. 3-4 sets of 10-12 reps; rest 15-20 seconds between sets.
- Standing resistance band curls. 3-4 sets of 25-30 reps; rest 15-20 seconds between sets.
- Incline dumbbell curls. 4 sets of 10 reps; rest 15-20 seconds between sets.
- Standing hammer curls.
Can I do 5 exercises for biceps?
- The Spider Curl.
- Standing Single-Arm Cable Curl.
- Incline Curl.
- Hammer Curl.
- Straight Bar Curl.