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Workout & Exercise

Ab Exercise Workouts
Ab Exercises - more!
Abdominal Exercise - 8 Minute Abs
Abdominal Muscle Myths
Lower Abs Exercise - Leg Raises
Avoid Overtraining
Back Muscle - Latissimus Dorsi
Back Muscle & Lats Exercise
Beach Body Abs
Become Fitness Model -1
Become Fitness Model -2
Big Biceps Exercises
Biceps Super Set Workout
Build Bigger Arms
Bodybuilding Tips - a few
Bodybuiding FAQ
Bodybuilding Myths
Break the Training Plateau
Build Muscle - Lose Body Fat
Calf Muscle Workout Exercises
Choose Bodybuilding Routines
Front Squat vs Back Squats
Forearm Exercises
Lagging Chest Development
Leg Muscle Squat Exercise
Leg Muscle and Glutes Exercise
Light Weight Lifting Vs Heavy
Martial Arts Training
Muscle Injury - How to Avoid
Motivation - Staying Motivated
Optimum Strength Training
Other Chest Workout Exercises
Over 40 Workout and Training
Pete Sisco Bodybuilding Q & A
Self Motivation for Workouts
Set Personal Records
Shoulder Workout Exercises
Static and Isometric Training
Static Contraction Training (SCT)
Strong Range Partials
Teen Bodybuilding
Thigh Exercise & Workout
Training With the Girl Friend
Training for Muscle Definition
Training Frequency and Rest
Training Frequency and Rest -2
Tricep Workout Training
Weight Lifting and Manual Labour

Womens Bodybuilding

Arm Workout For Woman
Woman Chest Muscle Exercise
Women Delt Workout - Shoulders
Women Forearm Exercise
Women Leg Muscle Workout
Women Triceps Exercises
Women Bodybuilding

Best Biceps Exercise & Biceps Workout

Dumbbell Biceps Exercises - Dumbbell Curl

Just as with the barbell biceps curl, the same movement can be performed with dumbbells. There are many variations of the dumbbell curl, which include preacher dumbbell curls, incline dumbbell curls, seated dumbbell curls, hammer curls, alternate dumbbell curls, and concentration curls

Alternate Dumbbell Curl Biceps Exercise

This is a variation of the dumbbell curl where you curl the dumbbell one arm at a time. This allows you concentrate your energy on one arm at a time.

  • Standing upright, hold a dumbbell in each hand, hanging at arm's length and palms facing your body
  • Start the set curling one arm up, while keeping your elbow steady at your side
  • As you curl the weight up, twist your wrist slightly such that your palms are facing your body
  • Curl the weight as high as you can, and contract your biceps at the peak, then bring it back down to starting position
  • Repeat with the other arm
  • You can also use the arm blaster for even more strict lifting motion

Hammer Curl - The only difference between the hammer curl and dumbbell curl is that the palms face inward to your body during the entire movement - there's no twisting of your wrists.

Seated Dumbbell Curls

  • Sit on a bench with a dumbbell in each hand, hanging at arm's length on the sides, and palm facing toward your body
  • Keep your elbows steady, and curl the weights forward and upward
  • Twist your palms forward as you lift so that the thumbs turns to the outside, and your palms are facing up
  • Lift the dumbbells as high as you can, and lower down to starting position - twisting your wrist back so that your palms are facing your sides again

Concentration Curl Biceps Exercise - Concentration curls targets on building the height of the biceps, especially the outside of the biceps. Because it's an isolation exercise, you will be using less weight.

  • You can do this either sitting on a weight bench or standing bent forward
  • Grab a dumbbell in one hand, and rest your free hand against your leg
  • Place the back of the arm that will be lifting the weight against the inside of your thigh
  • Curl the weight up to your shoulder without moving your upper arm or the elbow
  • Twist your wrist so that at the top of the motion, your little finger is higher than your thumb and palm facing up
  • Lower the weight to starting position