Gym & Fitness

Three exercises you can do at home using dumbbells to build your arms

Three exercises you can do at home using dumbbells to build your arms



No gym, no problem!
Three exercises you can do at home using dumbbells to build your arms
1. Supinated Grip (Palms Up):
• Primary Muscle Targeted: Biceps
Brachii
• Explanation: This grip most effectively engages the biceps brachii, emphasizing both the long and short heads of the biceps.
2. Neutral Grip (Hammer Grip):
• Primary Muscle Targeted:
Brachialis and Brachioradialis
• Explanation: This grip shifts focus away from the biceps brachii and more towards the brachialis (a muscle that lies underneath the biceps) and the brachioradialis (a forearm muscle). It still engages the biceps, but to a lesser extent.
3. Pronated Grip (Palms Down):
• Primary Muscle Targeted:
Brachioradialis and Brachialis
• Explanation: This grip further reduces biceps brachii activation and places greater emphasis on the brachioradialis and brachialis. The biceps are still involved but are not the primary muscle doing the work.

8-15 reps, 3 sets.

#biceps #bicepsworkout #arms #dumbbells #homeworkout #workoutideas #workoutmotivation #workoutathome #triceps #gymmotivation #gymgirl #yp #gymtips #shoulders

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12 Comments

12 Comments

  1. @KinsleyYoung-i5h

    August 1, 2025 at 4:25 pm

    "Finally, a workout I can do while binge-watching! Dumbbells in one hand, snacks in the other—balance

  2. @sola5766ver

    August 1, 2025 at 4:25 pm

    Triceps

  3. @FernandoLipert

    August 1, 2025 at 4:25 pm

    Perfect!!!!

  4. @Tania_massaggi_olistici

    August 1, 2025 at 4:25 pm

    Sei bravissima

  5. @mahadewi1434

    August 1, 2025 at 4:25 pm

  6. @bhalchandrakalloorkar6920

    August 1, 2025 at 4:25 pm

    Why dumbells of two different colors?

  7. @mist-gc3zx

    August 1, 2025 at 4:25 pm

    바디는 짱
    미소없는 얼굴에 세월의흔적

  8. @osvaldog4518

    August 1, 2025 at 4:25 pm

    Excelente!

  9. @paulacovarrubias2714

    August 1, 2025 at 4:25 pm

    Mucha gracias por compartir, me sirve mucho qué subas estos videos, bendiciones

  10. @trangjourney

    August 1, 2025 at 4:25 pm

    🎉🎉🎉🎉🎉🎉🎉

  11. @sharonschmeling6873

    August 1, 2025 at 4:25 pm

    Awesome, now I know just rotate the arm different angles, it targets different muscle. Thank you for the video.

  12. @yenyvazquezperez

    August 1, 2025 at 4:25 pm

    Muchas gracias❤❤❤❤❤

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