Dumbbell Bicep Exercises

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Dumbbell Bicep Exercises

Dumbbells are wonderful for biceps workouts and also for triceps workouts.  Here are some various exercises for your triceps which will also use your biceps muscles.  These particular exercises will utilize free weights or dumbbells to work the muscles.  

One Arm Dumbbell Triceps Extension

This exercise will work your triceps.  You will want to stand in front of a mirror with a dumbbell grasped in your right hand.  Raise your arm straight up so you have your biceps by your face and your palm is facing forward.  You can place your left arm on the waist or under your right arm to keep it steady.

Now slowly lower your arm so the dumbbell is on your neck.  When you return to your starting position, make sure that you flex your muscles so you can feel the stretch and pull in them.  Do three sets of ten repetitions and switch to your left arm.

Make sure to only move your arm from the elbow to the forearm; similar to a hinge on a door.  Do not let the dumbbell drop on to your neck or get your fingers in the way.  That hurts!

Dumbbell Kickback

Beginning with your right arm, you will pick up a dumbbell in your right hand and place your left hand on a level flat bench.  You want to bend at the waist so your torso is parallel to the ground.  Hold your right arm tight against your side.

You need to lean on the bench on your left arm supporting you.  Extend the right arm with the dumbbell straight out behind you.  As you reach your full extension on the movement, make sure you flex your muscles.  Slowly return the dumbbell to the starting position.  Do three sets of fifteen repetitions.  Switch to your left arm for the exercise.

Do not let your elbow move away or swing away from your body.  Do not let the weight just be thrown behind you.  This is a good way to hurt yourself or people near you.  Concentrate on your biceps-triceps exercises.

One Dumbbell Triceps Extension

This is similar to the above exercise but you will use both hands.  You want to get a grip on the dumbbell you will be using. The handle to the dumbbell will be hanging straight down your back.  Our palms will be on the other side of the dumbbell against the weight.  Sit down on the bench. Pull the dumbbell up with both arms until it is straight over your head.  Press your arms against the sides of your head for a one count.

Lower the weight to the starting position slowly until your arms are fully bent.  Return the weight back up to over your head.  

To make sure you stay in control of the weight at all times as you do not want to hit yourself in the head with it.  Do three sets of fifteen repetitions.

You can vary this exercise by standing in front of a mirror instead of sitting on a flat bench.

See Also

Exercising Biceps
Barbell Bicep Exercises
Exercising biceps and triceps
Dumbbell Bicep Exercises