Biceps Workout At Home: Best Exercises With Dumbbells, Get Your Free Fitness Training App

Women

  • beginner level

Looking for a biceps workout at home? Find the best dumbbell exercises here - get your free fitness training app. This signature move would not be complete without a bicep workout. Bicep curls are one of the most well-known free weight bicep exercises. You can see how every muscle in the bicep family moves if you stand in front of a mirror for this one, which we recommend for assessing form and function. To evenly distribute your weight, begin by holding your barbell with your arms straight, palms facing out, and feet shoulder-width apart. Raise the bar to shoulder height with a controlled movement and elbows at your sides. Pause at the top for one breath before lowering the bar again. Lower the bar slowly back to a straight arm position, being careful not to lock out your elbows. To support your lower back, keep your pelvis tucked under and your knees slightly bent at all times. Keep your upper body stable and tall to avoid jerking or swaying as you lift and lower the barbell for the perfect biceps curl. Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack. If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional. Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Day 1

This daily workout contains 1 exercises, you'll be doing the following exercises:

Day 2

Rest day!

Day 3

Rest day!

Day 4

This daily workout contains 1 exercises, you'll be doing the following exercises:

Day 5

Rest day!

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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