How many kilograms of dumbbells are better to start practicing the biceps

Push-ups do not work the biceps.

1. Recumbent dumbbell curl.

1) Hold the dumbbells with both hands and lean on the dumbbell bench with your elbows slightly bent.

2) Lift the dumbbells, being careful not to let them swing.

3) When resuming the movement, the elbow should be slightly bent.

2. Dumbbell sitting curl.

1) Hold a dumbbell in each hand and sit on a flat bench with your arms hanging down naturally. Keep your elbows close to your torso and turn your palms towards your torso.

2) Keeping your upper arms fixed, curl the dumbbells with both hands, twist your wrists once they are higher than your thighs and palms up at the end of the movement.

3) Continue the exercise until your biceps are fully contracted and the dumbbells are at shoulder level. Squeeze the biceps and contract at the peak for one second.

4) Slowly lower the dumbbells back to the starting position.

3. Dumbbell hammer curl.

1) Standing (or sitting), holding dumbbells hanging down to the side of the body, palms facing each other, upper arms close to the side of the body, and the elbow joint is the only joint for movement.

2) Push upwards vigorously, and you can feel the bulging bulge on the outside of the biceps. The highest point is a peak contraction and hold for a moment, then slowly revert back to the lowest point with the arm fully extended.

3) Do it again after doing one side and switching sides. To avoid using force during the movement, the torso can be leaned forward slightly.

4. Alternate dumbbell curls.

1) Hold the dumbbells in both hands and bend your elbows slightly.

2) Lift the dumbbell first with one hand.

3) Lift the dumbbell with the other hand, roughly flat chest.

5. Dumbbell Scott curl.

1) On the chair, you can also use a standing posture, chest against the inclined board, upper arms on the inclined board, both hands back to hold the dumbbell barbell, arms straight, keep the body stable.

2) Contract the biceps brachii and forcefully curl the dumbbell to the highest point, pausing for a moment.

3) Then slowly reduce, the arm is fully extended, and the movement should be slow; When the dumbbell barbell is at its lowest point, the elbow joint should be slightly flexed, and the barbell should be controlled with force, but not fully extended.

6. Dumbbell concentrated curl.

1) Pick up the dumbbells and sit on the bench with the inside of your elbow connected to your thigh, and your other hand supported on your thigh to keep your body balanced.

2) Curl back the dumbbells to the chest area, for better results, you can contract the biceps at this time, you will feel very refreshed.

3) Slow action restoration.

7. Supine dumbbell curl.

1) Hold a dumbbell in one hand, place it above your thighs, and lie flat on your back on the tablet. Arms extended, dumbbells placed at your sides, palms facing thighs.

2) Keep your arms close to your torso, elbows adducted, and slowly lower your arms as close to the ground as possible. When you reach the limit of your downward movement, keep the position of your upper arm constant, which is the starting position of the movement.

3) Bend and lift the weight while turning your wrist so that your palm is up. Continue to flex the arm upwards until the biceps are fully tightened. Squeeze your biceps and contract your peak for a second, then slowly lower back into the starting position.