Dumbbell biceps exercises for women. How to do it right, the most effective

Instructions for doing biceps exercises with dumbbells, which you can do yourself at home, show that a beginner can do it too.

The subtleties of biceps training

If you practice at home, you need to follow the following guidelines:

1. During the exercise, try to keep your body still.
2. Observe the smoothness of movements.
3. Do not immediately perform exercises that involve heavy loads. It is better to do several approaches, loading the muscles measuredly.

Biceps anatomy

Muscles of the upper extremities: biceps, triceps, deltas, extensors of the fingers, brachyradialis. Many people are interested in the biceps, which are located on the upper part of the humerus and consist of two heads. It is this muscle that flexes and unbends the shoulder, flexes the upper arm and works as an instep support for the forearm.

Precautions

Keep in mind the following precautions when doing exercise:

• You cannot engage in this type of physical activity every day.
• Do not burden the body during illness.
• It is impossible from the very beginning of the workout to ask the dumbbells a working weight, it is always necessary to warm up the muscles.
• When exercising lying down, you must not take your back off the floor.
• It is not necessary to proceed to "pumping" the biceps immediately after the exercises on the back.

Choosing the right dumbbell weights

Each exercise requires its own weight, and with an illiterate choice, the load will be either too large or insufficient.

To select your weight when performing any of the exercises with dumbbells, you must use the "muscle failure" method.

If at 15-16 repetitions of the exercise you feel physical powerlessness, then the weight is selected correctly.

It is necessary to gradually increase the weight of the dumbbells, this will help to properly stimulate the muscles for subsequent growth.

The effectiveness of exercises for weight loss of hands for girls

To exercise, take dumbbells weighing at least 1 kg and no more than 2 kg.

• Mill. Stand up straight, begin to smoothly rotate with your hands, in turn, in such a way that you get the feeling that the body is working on the principle of a mill. 3-4 approaches are recommended.
• Swing your arms to your back. Stand straight, bend your arms at the elbows at the chest, elbows to the sides. The shoulder blades are brought together and with bent arms make a movement towards the back, then straighten the arms. Repeat 10 sets.
• Jumping.

Stand straight, spread your legs to the sides when jumping, and raise your arms up. Jump 10-15 times.

Dumbbell curl with hammer grip

The hammer is one of the most effective classic exercises for the correct development of the biceps and shoulder muscles. This exercise helps to build muscle mass as well as increase the width of the forearm itself.

1. It is required to take the appropriate weight of the dumbbells.
2. Stand up straight, legs straight. In this case, there should be a slight deflection in the lower back and comfort.
3. Place the elbows along the body, in a bent position, they remain stationary, pressed against the body.
4. As you exhale, raise your elbows (bend), almost to shoulder level, while inhaling, lower the dumbbells down, pull your elbows along the body.

The number of repetitions is 10-12 times. 3-4 approaches should be performed.

Lying dumbbell curl

The exercise lengthens the muscles well, which makes the arms more beautiful and graceful. To learn how to do it, you must follow the instructions:

• Lie comfortably on your back so that your feet are on the floor and your body is on the bench. Maintain balance with your feet.
• Pick up dumbbells at a distance of 30 cm from the floor, bend your arms.
• Slowly raise and lower your arms.
• At the same time, keep your elbows and do not move your shoulders.

2-3 approaches are recommended. In one approach, at least 7-8 repetitions.

Concentrated Seated Press

Another home dumbbell biceps exercise is curling the arms across the sides in a standing position.

To achieve the maximum effect, you need to consider the following:

1. Do not throw the dumbbells too high, as this will reduce the efficiency of the exercise itself;
2. It is better to take the dumbbells themselves not in the middle, but closer to the inside;
3. The elbows should not be pulled forward more than 10 cm.

Exercise methods:

• Method 1

Bend your arms alternately, performing alternately repetitions with your left and then your right hand. Watch the brush, try not to change its position.

The starting position is to bend down in parallel with the floor, then simply lift the dumbbells alternately to the opposite shoulder.

• Method 2

Stand up straight, take dumbbells in your hands and lower them along the body. The palms are facing forward.

As you exhale, raise your arms to shoulder height, while inhaling, unbend and take up the starting position again.

Do 5-6 reps. At least 2-3 approaches.

Don't miss the most popular column article: Cracks on the fingers - causes and treatment of the skin with folk remedies, ointments, masks and drugs. A photo.

Extension of arms in an incline

To master the correct execution of the exercise, you will need to take a stable low bench and follow our instructions:

1. Starting position - sit on a bench, legs apart shoulder-width apart. Lean on the thigh with your left hand, take a dumbbell in your right hand and lean your triceps on the inside of your leg.
2. Now, while inhaling, slowly bend your hand, while turning the hand away from you.
3. When the hand is at the highest point, hold it.
4. As you exhale, lower your hand.
5. Change hands;

The number of repetitions is at least 6-8, 2-3 sets.

Performing such a load helps to work out the triceps and gives it a good growth rate. This is due to the appropriate tilt angle at which the impact occurs. To consolidate the result and come to a beautiful body shape, you should carry out the load regularly, correctly selecting the weight of the dumbbells.

The exercise itself consists of the following stages:

1. The starting position is to stand sideways to the bench, making a bend in the lower back.
2. Lean on the bench with your left hand and left knee, and push your right leg back. This will help you get into a comfortable horizontal position.
3. Take a dumbbell. Bend your arm to a right angle and raise your elbow to chest level.
4. While inhaling, align the arm, and while exhaling, tighten the muscles and return the forearm itself to its original position.
5. Try not to move your shoulder while doing this.
6. After several repetitions for the right biceps, move on to work on the left.
7. Perform at least 3-4 approaches.

Rowing up

1. A stand is required - feet shoulder width apart.
2. Squeeze your palms with dumbbells so that they are turned towards the body.
3. The shoulders are straight, slightly squatted.
4. While inhaling, lift the dumbbells up, while exhaling, lower them down.
5. Perform at least 10-12 repetitions, in the total number of approaches at least 3.

Rowing with an incline

The exercise simulates real water rowing.

1. Stand up and tilt the body forward so that it is almost at a right angle. In this case, the back should be perfectly tucked up and even.
2. Stretch your arms forward, legs at the knees slightly bent.
3. The dumbbells remain in the hands.At the same time, raise them to the body, while the elbows should be pressed against the body.
4. Slightly hold the elbows at the top, after which, as you exhale, slowly return them to their original position.
5. Repeat the exercise 12-15 times. The number of repetitions is 2-3.

Dumbbell Sumo Squat

Exercises for biceps with dumbbells at home can sometimes have a very specific look that will amuse the household. Before performing, you should stretch the middle part of the hand.

1. Take the starting position. Legs are as far apart as possible. In this case, the toes are directed to the sides. Straighten your back, create a comfortable deflection in the lower back.
2. Straighten your arms, and turn your palms with the back side away from you.
3. Simultaneously bend your legs and arms at the elbows.
4. Take one dumbbell with both hands.
5. Begin exhalation squats. Do not raise your shoulders, strain your back muscles in moderation.
6. As you inhale, rise.
7. Repeat 10-15 times, 2-3 sets. The most effective dumbbell weight is 20-30 kilograms.

Breeding hands with a tilt

The exercise itself is not suitable for everyone, but only for those who use steroids or are an experienced athlete. If done by a beginner, it will simply help diversify your workout. To do this, you need to take light dumbbells and avoid sudden movements.

1. Take dumbbells with a simple grip.
2. Tilt the body forward, keep your back straight, parallel to the floor.
3. Starting position - arms are extended straight down, legs firmly on the floor.
4. Slowly spread your arms to the sides. The goal is to lift the dumbbells as high as possible.
5. You can not shift the trajectory of the arms or legs, neither forward nor backward. Strictly up or down.
6. As you exhale, pull your arms down.

Dumbbell Raises and Overhead Press

1. Starting position: legs are shoulder-width apart, feet are pressed to the floor, body at right angles.
2. The back should be flat, while trying to bend it in the lower back.
3. Raise the dumbbells simultaneously to the level of the temples on inhalation and slowly lower them on exhalation.

It should be repeated at least 10-15 times, in 2-3 sets.

Exercise "Scarecrow" on one leg

The exercise is aimed at strengthening the ligaments of the shoulder joints. It can be performed not only as the main one, but also as a warm-up.

1. Starting position - dumbbells in hands, feet shoulder-width apart, bend one leg, elbows raised to shoulder level. The forearm with the shoulder should have a right angle.
2. As you exhale, lift the dumbbells over the elbows, while inhaling, lower them down to their original position.

Raising arms to the sides

An equally important exercise for biceps with dumbbells at home. Simple to do.

1. Feet shoulder width apart.
2. The body is slightly tilted forward.
3. While inhaling, raise your arms to the sides, while exhaling, lower.

Perform 10-15 times, 2-3 sets.

French press

This type of exercise trains the triceps well. For this:

1. It is convenient to sit in a horizontal position. Bend your legs at the knees and leave them in the air.
2. Now you need to take dumbbells.
3. Press your elbows to the body and raise your straight arms in front of you, at chest level.
4. On exhalation, lower your arms to the sides, slightly bending at the elbows.
5. Perform 10-15 times in 3-4 sets.

Reverse lunge and bench press

One of the simpler biceps exercises is to bend your elbows. It is necessary to perform 3-4 repetitions, 5-6 approaches each. To do this, you need to take dumbbells, take a step forward and alternately lower and then raise the body.

1. Stand up straight, put your feet next to each other, place dumbbells at shoulder level.
2. To lunge - to do this, put one leg back, squatting slightly, create a right angle with the second knee.
3. After that, the leg that was behind - move forward, while lifting it as high as possible, in parallel with the leg, raise your arms up.
4. Do the same, but change legs.

Pilates exercise "Boxer"

The "aggressive" name imitates dumbbell wrestling and striking.

1. First, you should take the primary position. To do this, put your feet shoulder-width apart, bend your elbows, and leave the upper arm flush with your back.
2. Sit down slightly.Bend over yourself a little in such a way that your back is parallel to the floor.
3. While inhaling, do not rush and do not make sudden movements - return to the original stance.
4. The next time is to swap hands.
5. Such repetitions are needed at least 10, and the approaches themselves are 2-3.

Exercise "Wingspan" lying

Well, in conclusion - a favorite exercise for women for biceps with dumbbells at home.

• Take a lying position. Knees at right angles. Press the lower back to the floor to create a minimum load on it. Raise your arms so that your elbows are bent and your palms are turned towards the body.
• Hands open and lower. This should be done so that they remain in weight, but at a slight distance from the floor.
• Raise and bring them down at the same time so that the dumbbells are above the floor, then above the chest.
• Repeat the execution 10-15 times. With a short break of 1-2 minutes, return to the exercise two more times.

Sports are useful at any age. The main thing is to properly distribute the load and exercise regularly.