Bicep Workout With Only One Dumbell

Bicep muscle training can be done in many ways and variations. You can train and enlarge bicep muscles in various ways. There are many tools that can be used to increase bicep muscles, ranging from dumbbells, barbells, machines to bodyweight (without tools).

In addition, the bicep muscle is a small group of muscles in the anatomy of the body. Other small muscle groups besides the bicep muscles are the triceps muscle, the abdominal muscles (abs), the forearm muscles, the calf muscles.

And the bicep muscles are included in the arm muscles. So if you want to increase arm muscles, don't forget to train your bicep muscles properly. In this article, we will discuss together how to train bicep muscles.

We will discuss how to train bicep muscles at home using only 1 dumbbell. Many requests from the Heze Fit blog readers to discuss about how to train bicep muscles with 1 dumbbell, because some of you maybe you who read this article, only have 1 dumbbell at home (do not have a pair).

So we will discuss how to practice bicep at home with 1 dumbbell. If you only have 1 dumbbell, you can use it alternately, so that the left and right hand muscles are balanced or not big.

Okay ... There are some simple movements that you do to train and grow your bicep muscles using 1 dumbbell. So that we don't have much theory and you can also easily practice it directly, you can watch the following video directly, which is a video on how to practice bicep with 1 dumbbell.

Here's the video ... Happy watching

Bicep workout with one dumbell

Have you watched the video above?

So, there are only 3 (three) movements that you can do easily to increase bicep muscles. You can practice these movements, and include them in your bicep muscle training program.

Perform these 3 movements in 1 training session. You can do this exercise, for each movement 10-12 reps, 3-4 sets. For dumbbell weight, adjust to the ability of each, because the strength of each person's load force is different.

Bicep exercises you can do 2-3 weeks, and you can join with other muscle exercises, such as bicep-shoulder, bicep-chest, bicep-leg for example. No problem. As long as you do these exercises consistently and correctly, then you will definitely succeed.

To get the maximum training results, of course you must set the right diet (eating foods that contain lots of protein), and adequate rest. Your success in building muscle with exercise is 50%, the rest is determined by the quality of food and sleep quality.