We all want to have big, well-defined and beautiful biceps muscles. This muscle, is one of the most visible in terms of bodybuilding. In this article we’re going to talk about biceps workout and describing the dumbbell curl.

The biceps is a small muscle and it must be trained carefully, but most important of all  must be trained correctly if you want to grow bigger biceps.

How to execute the dumbbell biceps curl

Step 1. Sit down on a bench with your arms hanging at your sides, with a dumbbell in each hand, palms facing towards the body.

Step 2. While breathing in, bend your elbow, bring your palm upward and turn it so that it faces up.

Step 3. Keep bending your elbow until the move is finished.

via: Strength Training Anatomy, 2nd Edition (Dumbbell Biceps Curl)

via: Strength Training Anatomy, 2nd Edition

This exercise particularly focuses on the brachioradialis, the brachialis and the biceps brachii muscles, but also on the anterior deltoid muscle.

There are 3 ways of doing this biceps exercise:

  1. Focus on the biceps.
  2. Work the brachioradialis intensively.
  3. Work particularly on the biceps and brachialis.
via: Strength Training Anatomy, 2nd Edition (Dumbbell Biceps Curl)

via: Strength Training Anatomy, 2nd Edition

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