Dumbbell Bicep Exercises

Date December 21, 2008

Here are a few dumbbell bicep exercises that work well for producing lady slobbering guns.

Dumbbell Concentration Curls

Begin by sitting on the end of a flat bench.  Spread your legs apart into and lean forward slightly.  Grab the dumbbell in one hand with your palm facing upward.  You're going to rest your elbow on the inside of your thigh and let the dumbbell hang.  Rest your other hand on the top of your other thigh for support.  Then, curl the weight up while keeping your torso, upper arm and elbow still.  As you lift, twist your wrist so that it turns in towards your body.  Squeeze the bicep at the top and then slowly lower the dumbbell in the same motion that you lifted it.

Dumbbell Hammer Curls

Start with a dumbbells in hand and hanging at your sides with your palms facing each other. You'll want to keep your elbows tucked as you lift.  Keeping your palms facing each other, curl the dumbbells up in a semi-circle toward your shoulders.  Make sure to squeeze the biceps hard at the top of the lift and then slowly lower.  Your not going to twist in this version of the curl, which puts emphasis on the outer bicep head.  You can also do these in alternating fashion as well as seated.

One Arm Dumbbell Preacher Curl

Using a preacher bench, begin with one dumbbell in hand with your palm facing up.  You're going to curl the dumbbell up until the forearm touches the bicep.  Then, lower to the starting position using the same path.  Finish your set and then switch arms.  This can also be done two at a time.

Hopefully with adding these to your routine you'll add some size to those guns.

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