bicep definition with palm facing out (using dumbbells)

Question

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?

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