Working out your biceps not only helps you get nice "guns" like Arnold Schwarzenegger in his prime but also has practical and functional benefits for every day life. As a beginner, the American College of Sports Medicine says, you should work your biceps to increase muscular strength and endurance and grip strength. Dumbbells help in all these areas and are quite versatile, so you can perform multiple biceps exercises in a confined area.
Alternating Dumbbell Curls
This standard exercise, a staple for beginners, isolates the biceps during the entire movement and allows you to work on grip strength as well. Start with the dumbbells by your side and your palms facing away from you. Your arms should be fully extended. Lift one dumbbell upward by using only your biceps. Once your arm is fully flexed, return the weight in a controlled manner to full extension. Repeat on the opposite arm.
Zottman Curls
Zottman curls replicate the same motion as dumbbell curls during the concentric phase -- the upward phase during the curl -- and then rotates the forearm position for the downward motion. The Zottman curl requires you to rotate your palms away from you once you reach the top of the curl by twisting your forearms inward. Then lower the weight in a controlled fashion to full arm extension. The ACSM says this alteration of position during the Zottman curl targets your biceps, brachialis and brachioradialis muscles.
Hammer Curls
Hammer curls target your biceps, brachialis and forearm muscles. Grip the dumbbells in a neutral grip so your palms are facing each other throughout and the dumbbells look like capital I's. Start with your arms fully extended. Curl the dumbbell up on one arm, without using your back, until the top of it taps your shoulder. Return the arm to full extension and repeat on the opposite arm. The National Strength and Conditioning Association says this form of the curl promotes significant girth and mass when performed using hypertrophy guidelines: six to 12 repetitions per set, using 67 to 85 percent of your one repetition max , with 30 to 90 seconds of rest between sets.
Incline Curls
The incline curl targets your biceps from a different angle, which helps the body adapt to different stresses. Start sitting on a bench angled at 45 to 60 degrees with your entire back in contact with the bench, your buttocks touching the seat and your feet planted on the ground. Let your arms hang to the side with dumbbells in each hand and your palms facing inward. Raise one arm upward and rotate your forearm so your palm faces upward. Continue curling the dumbbell until your palm is facing your shoulder. Return the weight to your side and perform the same movement with the opposite arm.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle, Roger W. Earle; 2008
- "ACSM's Guidelines for Exercise Testing and Prescription, 8th edition"; American College of Sports Medicine; 2009
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