Dumbbells Bicep Egzersizleri

Dumbbell Curl
Stand up straight with a dumbbell in each hand at arm's length.
Raise one dumbbell and twist your forearm until it is vertical and your palm faces the shoulder.
Lower to original position and repeat with opposite arm
Dumbbell Hammer Curl
Hold the dumbbells with a neutral grip (thumbs facing the ceiling).
Slowly lift the dumbbell up to chest height
Return to starting position and repeat.
Dumbbell Reverse Curl
Grab the dumbbells with a pronated (overhand) grip. You can do this exercise thumbless if it's more comfortable on your wrists.
Flex at the elbows until your biceps touch your forearms. Try not to let your elbows flair outward.
Dumbbell Rear Delt Row
Hinge forward at the hips while maintaining a flat back. Try to get your torso as close to parallel with the ground as your mobility will allow for.
Let your arms hang in front of you. Pull your elbows back towards the ceiling while flaring your elbows outward.

Dumbbell Curl