I recently started weight training with dumbbells only. My biceps definition with palms facing in are coming along nicely when I fold my arms but they are flat when palms are facing out or parallel to my torso.

What exercises can I do with dumbbells to build bicep definition with palms facing out?

1 Answer 1


To develop good biceps definition, in your case, as I guess, you need:

  1. Combine exercies hitting biceps with one which hitting brachialis (here you can find the list at the bottom of the pages). As example, I do hammer curls and parallel pull ups
  2. You should also focus on hitting big muscle groups during your workout - that way muscles are growing better (and during workout better first do your chest/back/legs and then bicpes/triceps, its smaller groups)
  3. Patience - keep working out and you will se results in a while
  • Danil, thanks again for your response. It's been a few months since I posted this question and I am starting to see results. Probably slower than the hardcore lifters but they are coming along. :)
    – Kamal
    May 24, 2018 at 23:08
  • Oh, you're welcome! Cool, good to know that it helped :) May 25, 2018 at 4:44

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