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The best dumbbell exercises for Biceps

Starting position:

Sitting on an adjustable backrest bench, with the back and head resting on the backrest, with an inclination of about 30° backwards. The hands hold dumbbells in a neutral grip position, i. e. with the palms facing each other. Due to the inclination of the backrest, the slightly bent arms are behind the axis of the body.

With this trick, the biceps is subjected to a more intense load.

Carrying out the exercise:

Raise the dumbbells, in a uniform, parallel motion, in front of the body. During movement, the arms remain motionless and perpendicular to the ground, while the forearms rotate upward through the elbow joint. In the upward movement, the forearm rotates 90° outwards. In the final position, the back of the hands face outwards. In the downward motion, the palms of the hands are turned back inward.


This exercise can also be done by moving the arms simultaneously in opposite directions, i. e. when one arm rises, the other falls, and vice versa.


To make it difficult to turn the forearm upwards (movement also known as supination), you can load the inner sides of the dumbbells slightly more than the outer ones. Naturally, this can only be done with dumbbells from interchangeable discs. With this trick, the brachial biceps, one of whose functions is supination of the forearm, is subjected to a more intense load.

Starting position:

Standing, legs a little apart. The arms are placed next to the body, slightly flexed. The hands, separated by a distance equivalent to the width of the shoulders, hold dumbbells underneath. The palms of the hands look inward. Do not flex your wrists and keep your head upright.

Carrying out the exercise:

Lift the dumbbells upwards in a uniform, parallel motion. The arms remain attached to the body, while the forearms rotate upward through the elbow joint. In the final position, the back of the hands face outwards.


This exercise can also be done by moving the arms simultaneously in opposite directions, i. e. while one arm rises, the other lowers, and vice versa. A different effect can also be achieved in exercise if, during upward movement, the forearm is turned outwards.


If you want to avoid possible body oscillations during exercise, take the starting position of the step or run it with your back resting on the wall and feet about 25 cm apart.

Strength training: How it works

To avoid over-training the body and to progress at a constant pace, it is advisable not to exercise a certain area for a period of time longer than 46 weeks. To this end, it is advisable to establish a series of work sequences throughout the training to optimize the final result.

As far as strength training is concerned, it consists of a training plan whose main objective is to improve endurance strength, hypertrophy or strength, following the previously established sequences. The main characteristics of the different areas of strength training are described below.

strength training consists of a training plan whose main objective is to improve endurance strength

Resistance force

Strength-resistance is the capacity required, for example, in a 400-meter race. The training of the resistance force consists of carrying out a certain number of series or repetitions, but without forgetting the great importance of the duration of breaks. One of the main effects of resistance strength training is an increase in tolerance to over-acidification, as different substances are formed which partially neutralize lactic acid. As a result, the muscle doesn’t acidify as quickly and can perform for a few more seconds or repeat itself before refusing service.


Muscle cell growth occurs when it is subjected to a long-lasting and increasing tension stimulus. In this situation, the energy-rich phosphate bonds of the cell are reduced to their lowest level, forcing the nucleus to produce new protein chains that, in the form of muscle filaments, increase the cross-section of the muscle.

Max. Force

In addition to the size of the muscle cross-section, the maximum strength performance of a muscle depends on the number of muscle fibers that can be involved at the same time in making a move. Thus, nerve-musculature interaction is a determining factor in the muscle’s ability to perform.

Posture Problems? We Have Something to Share that may Help

Hello friends at Fourth Power Fitness we have had a conversation with Dr. Ángel Martin Utrera Martínez, Physician Specialist in Physical Medicine and Rehabilitation, CRIFYN. Read this posture corrective review:

Did you know that neck, waist and back pain are one of the main symptoms of posture problems?

Posture is the relationship between the different parts of our body and each other, 40% of the general population has posture problems, is a public health problem, causes absenteeism at work and school.

A good posture is the essence to help the body to function in a more efficient way, our spine is the mainstay of our body so that its shape and care is very important to maintain our body image and maintain its function regardless of age.

When a person does not maintain the normal position of the spine alters the alienation of the body causing pain, walking problems and movement, these are the postural problems.

Posture problems occur at any age, in preschool and school age due to the use of backpacks mainly and in productive age due to the position we adopt during work.

Observe yourself in a mirror your ears are aligned with your shoulders? Is your head aligned with your shoulders? Is your spine hunched over? Does your ass stick out too far? Are your knees too stretched or bent to the front? Are your feet aligned with your shoulders and hips?

Improving your posture requires medical attention, discipline, the use of back correction devices, rehabilitation exercises in your routine and that gradually helps you to heal your bad posture habits, if you have a lot of discomfort take anti-inflammatory medications, analgesics and muscle relaxants.


  • Check your posture.
  • Don’t forget to stay at the right weight
  • Exercised constantly
  • Use Posture Corrective to help improving your back posture.
  • Your preschool and school-age children who use rolling backpacks, avoid those on the back and if you use them that are wide banded and adjust them so that the weight is on the back and does not exceed 10% of their weight.
  • If you are sitting for too long, use a bench to raise your knees.
  • The heels should not be more than 3 cm. and if you’re going to wear it higher than a lot of hours.

And in case of any doubt better consult your doctor.

posture corrective review