How to use dumbbells to exercise biceps

Biceps is located on the front side of the upper arm, the whole muscle is shuttle-shaped, training biceps only practice to force exhaustion, to ensure the requirements of the biceps shocking stimulation, the following is mainly to introduce a few groups of exercise movements, want to have the perfect biceps, but also need to be persistent training.

Dumbbell alternating curls

Dumbbell Curl (Dumbbell Curl) generally uses alternate overhead press, which is its unique advantage. Alternating Dumbbell Curl reduces borrowing and allows more focus on the target muscle. The alternating dumbbell curl can be performed in a seated position, standing, or in an upward facing supine position.

Target exercise areas.

Biceps, brachialis. Sculpting and separating the biceps, increasing the circumference of the biceps, highlighting the muscle peak.

Action process.

1, the body upright (can also sit on the end of the bench or vertical backrest bench), hands holding dumbbells hanging on the side of the body, palms relative to each other, two elbows against the sides of the body. 2, the elbow joint as a fulcrum, bending upward, while the forearm externally rotated palm facing up, lifting to the highest point tighten the biceps, stopping briefly. 3, control slowly restore, followed by the other arm to do the same action.

Action essentials.

Forearm and wrist external rotation is to fully contract the biceps and exercise the medial head of the biceps, better separation of the biceps.

Dumbbell Idea Bend

The so-called dumbbell idea curl is, when using dumbbells to exercise biceps, there is a very important concept is the idea of consistency, simply say that when training, imagine the muscle is engorged, contraction, eyes on it, watch him bulge contraction, and then relax the extension, the stimulation of the muscle will be better.

Action process.

1, standing, the upper body naturally bent forward, one hand holding a dumbbell hanging in front of the body, the upper arm against the same side of the knee or leg. The other hand bent arm placed on the same side of the knee or leg, stabilizing the body. 2, holding the dumbbell arm upward bending to the highest point, so that the biceps contraction to the limit, a short pause, and then slowly restore.

Dumbbell hammer curl

Target muscle group.

The lateral head of the biceps, brachialis

Action process.

1, standing (or sitting), holding a dumbbell hanging on the side of the body, palms relative to each other, the upper arm against the side of the body, the elbow joint is the only movement of the joint. 2, force upward bending, you can feel the expansion of the lateral biceps bulge. The highest point for peak contraction, and adhere to a moment, and then slowly restore, the lowest point when the arm is completely straight. 3, after doing one side for the side to do again. To avoid the body borrowing during the action, the torso can be slightly forward.

Movement essentials.

Dumbbell hammer curl and not external rotation of the arms, always keep the palm relative, the action process requires the upper arm close to the side of the body, the action to restore, the elbow slightly bent to prevent strains.