Are you struggling with weak and flabby arms? No worries, this quite common problem has an effective solution. Actually, a lot of people want to tone their arms and reckon it’s a super difficult and long process. Well, the funniest thing is that they definitely got led on because you can train your arms by having only one piece of equipment in your home — a dumbbell.
By focusing on your biceps muscles, you can quickly achieve the desired results: toned and strong arms. Working on your biceps requires performing mostly isolated exercises. According to some research (sorry, don’t remember its name), there are 8 super effective biceps movements: the barbell curl, chin-up, EZ curl, preacher curl, cable curl, incline curl, and concentration curl. Also, the same research stated that the last curl in our list is believed to be the mooost effective move for toning your arms. It’s performed sitting with knees in a wide position keeping in your hand dumbbell. But where to put an elbow? You attach it onto the thigh and put the dumbbell up to your shoulder while not moving the rest of your arm at all (it forces your biceps to work harder).
It’s recommended to include a biceps workout into your workout plan from 1 to 3 times a week providing that you wanna achieve the desired results faster. The best conjunction would be the exercises for your shoulders and back. Why should you combine it with something? Training biceps alone can result in dysfunction.
Standing curls is also a highly effective exercise. Yet you have to remember that here your elbow almost has no support, and it allows the arms to move without constraint. What is the solution? Try a squatted curl — an exercise that requires to sit as well. Take a squat pose and push your elbows down on the knees. This exercise emphasizes the short head of the bicep that builds functional strength.