These specially selected biceps exercises with dumbbells make your arms beautiful, namely to emphasize the biceps.
How to pump up a girl’s biceps
Most gym-goers don’t need to be told about the virtues of beautiful arms and how important biceps training is for girls, because the biceps muscles of the arms are one of the most prominent muscles on the human body, and one of the first muscles we start to train. So there is no doubt that they are the key to a well-built figure, and are also important for functional and daily activities.
Biceps exercises for girls
If you want to build beautiful biceps, strengthen your muscles, get rid of hanging skin, and get arms that can take any challenge, then all you need is a pair of dumbbells and these 6 effective biceps exercises. You can incorporate some of these exercises into your regular workout or devote your en tire workout to them.
Hammer arm squats with dumbbells on the biceps.
This exercise is ideal for those who want to relieve their biceps, and it also aims to train other muscles. The position of the wrists during this exercise involves the forearm muscles, which makes it more complete in terms of the number of muscles involved. Try to maintain control of the dumbbells throughout the arm movement.
Stand with feet shoulder-width apart, arms with dumbbells at sides, palms facing hips.
Bend the arms to the shoulders with the palms and wrists facing each other. Perform this exercise in 2-3 sets of 12-15 repetitions.
Concentrated arm flexion on a fitness ball
If you can easily handle multiple tasks at once, then you will enjoy doing biceps exercises with dumbbells for girls, sitting on a gymnastic ball rather than a bench, you will have to keep your balance, which will help create more stress on your biceps. The upper arm should be stabilized during this biceps exercise, which will allow you to work your biceps to the maximum.
According to the American Council on Exercise Research, concentrated arm flexion uses the biceps 97% of the time, which is greater than block arm flexion and pull-ups (80%), dumbbell lifts (76%), standing biceps curls (wide grip 75%, narrow grip 71%), inclined arm flexion (70%) and isolated arm flexion (69%).
Take dumbbells in your hands and sit on an exercise ball. Sit so that your thighs are parallel to the floor and place your hand with the dumbbells on the inside of your thighs.
Place your elbow on your hip for stability. Bend the arm of the dumbbell toward your shoulder. Do 2-3 sets of 8-10 repetitions for each arm.
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