Bending arms with dumbbells in a static position. Concentrated Biceps Curl

There are many options for curling arms for biceps with dumbbells, each of them has its own peculiarity and technique. The options are in position: standing, sitting and even lying down at a 45 degree angle. First of all, we will consider the technique of classical lifts, which are performed both simultaneously with two hands, and alternately.

What muscles work

Standing dumbbell curls for biceps work brachioradialis and brachialis at the beginning of the movement when bending the elbows, and after supination, included in the work the biceps of the shoulder (biceps), contracting as much as possible at the top point. Dumbbell lifts for biceps in a sitting position are also performed, while the technique does not change, the only thing is that the body on a vertical bench will be fixed and will not allow the body to sway. Both options can be performed with two hands or alternately.

Technique: lifting dumbbells for biceps

Standing or sitting, legs are shoulder-width apart. We hold dumbbells in our hands, placing them on the sides near the hips.
Exhale: bend one arm at the elbow, working at the expense of the biceps.
Inhale: extend the elbow three times slower than in flexion, smoothly performing the movement.

Do the same number of times for each hand. Optimal to do 3-4 sets, depending on the level physical training and working weight 8-12 reps.

Incline Dumbbell Curl

Great alternative classic lifts, which is performed lying on a bench at an angle of 45 degrees. With this option, the biceps receives an isolated load at the top point during supination of the hands. And also work brachial and brachioradial.

In this option, it is impossible to perform cheating - rocking the body, and perform bending by inertia.

Set the bench at an angle of 45 degrees, hold dumbbells in your hands and sit on the bench, lower yourself onto your back.
Hands in a hanging position under the bench.
Keep your head up while watching the movement of your hands. For pain in shoulder joints, perform a variation on a bench sitting at an angle of 90 degrees.
Exhale: first, bend with one hand, in the middle of the movement, turn the hand to the shoulder, contracting the biceps as much as possible in the upper phase.
Inhale: Slowly lower your arm without dropping down, leaving your elbow slightly bent to prevent sprains.
After full extension, repeat the same movement with the other hand.

For each side, do 8-12 times alternately, and also 3-4 approaches.

Concentrated curls with dumbbells

Another great exercise for isolated study of the biceps. In a sitting position, first bending with one hand with dumbbells is performed, then it changes to the other. Its essence is that the elbow is pressed against the inner surface of the shoulder, and it will be impossible to perform a snatch. In this case big weight dumbbells are not needed.

Lifting dumbbells for biceps, on the Scott bench

Bending the arms with dumbbells "Hammer"

The hammer grip can be performed both standing and sitting. The technique excludes supination, hands and forearms do not turn, which increases the load on the brachioradialis muscle. Therefore, this technique is also used for working out. "Hammer" can be performed both simultaneously with two hands, and alternately.

Recommendations: how to raise dumbbells for biceps

A huge variety of techniques and options for biceps exercises allows you to choose your own technique for high-quality biceps work without injury, taking into account the individual characteristics of the joints. But don't get hung up on one option, change sets of exercises, changing grips, equipment, adding the number of exercises to eliminate stagnation in progress. Important, movement for effort, when lifting dumbbells, must be performed on exhalation. Moreover, the movement should be quite fast, but not jerky. And the relaxation phase should last three times longer, and must be performed on inspiration. Between sets withstand 1-2 minutes to recover, do not overload your muscles otherwise you will get the opposite effect.

Biceps exercises with dumbbells in video format

Dumbbell curls are exercises that can be performed both as part of a complex workout and separately. They involve the muscles of the hands and shoulder girdle, but indirectly affect a number of other muscle groups. Consider the techniques for performing bending the arms while sitting and standing.

Dumbbell Curls: The Benefits and Benefits of Exercise

Bending the arms with dumbbells refers to isolated workouts aimed at working out the biceps. These exercises are basic and technically quite simple.

When performing dumbbell curl exercises, the following muscle groups are involved:

Shoulder muscles, which are divided into:
- Anterior (flexors) - coraco-brachial, humeral, biceps (biceps);
- Back (extensors) - elbow, three-headed (triceps).

Muscles of the forearm:
- Shoulder (brachialis);
- The brachioradialis (brachiradialis) is the largest muscle that flexes the arm at the elbow joint.

From the position of occurrence under the skin, they are divided into superficial (brachioradial and ulnar extensor wrists, for example) type and deep (deep finger flexor, arch support).

And, of course, do not forget about the aesthetic aspect: men with muscular arms look more masculine, and women with taut, graceful arms look more athletic and attractive.

Dumbbell curl variations

There are several options for performing: in a vertical position, sitting, on a Scott bench or lying down.

Training should begin with a warm-up, which will warm up the muscles and prevent injuries.

The number of approaches in each exercise is either 3 x 20 times each, or 4 x 12 times. Between sets - rest for 1 minute. In the process of execution, the muscle should stretch on inspiration, and contract on exhalation.

To master the technique, a smaller weight is initially selected. If the goal is to lose weight, then the weight remains small, but the number of repetitions and the pace of execution gradually increase. For building muscle mass dumbbells are used larger mass, which then increases.

Standing dumbbell curls

This exercise can be performed with both hands simultaneously or alternately with each hand.

Starting position - feet shoulder width apart.
Body straight.
Hands with dumbbells are slightly bent at the elbows and lowered along the body.
On exhalation, the arms slowly bend at the elbows until the distance between the shoulder and the wrist reaches two or three centimeters. It is not necessary to press your hands to your shoulders.
After a second, the hands slowly lower down with an inhalation.

Bending the arms with dumbbells with a grip "hammer"

In the variant of the hammer exercise, the shoulder muscle and muscles of the forearm are involved, which allows, with their good development, to train with a larger mass. The execution technique is similar to the previous exercise, the only difference in the hammer form of the exercise is that the palms are turned to the sides of the body.

Bending the arms with dumbbells with supination

Other muscles come into play due to the supination (turn) of the hand during the lifting of the projectile. It is performed both in turn and with both hands at once.

Starting position - feet shoulder width apart, body straight.
Hands with dumbbells are slightly bent at the elbows and lowered along the body.
The arms slowly bend at the elbows almost to the shoulder, but as soon as they become parallel to the floor, the hands turn outward, with the wrists up.
After a short delay, the arms slowly lower down.

Video: bending the arms with supination

Bending the arms with dumbbells while sitting

Performing these exercises allows you to increase the load on the muscles of the hands, since the sitting position does not make it possible to take on part of the load on other parts of the body.

Bending arms with dumbbells on a horizontal bench

Sit on the edge of a bench with your feet firmly on the floor.
The spine is straightened.
Hands with dumbbells are lowered.
Hands slowly bend at the elbows to the shoulder, and then lower down.

Incline dumbbell curls

During this workout, the biceps are most involved, the load on the brachioradialis and brachialis muscles is less. We must not forget that the greater the angle of the bench, the greater the load on the biceps will be. The optimal indicator is not higher than 70 degrees.

Sitting on a bench, rest your shoulder blades on its back.
Hands with dumbbells are directed down, palms are turned forward.
Dumbbells rise to the shoulder, and then fall down without turning the brush.

Video: about the correct technique of bending arms with dumbbells on an incline bench

Seated Concentrated Alternate Curl with Dumbbells

Has a targeted and intense effect on the biceps and shoulder muscles. The body is in a static position, the exercise is performed with one hand.

Sitting on a bench, put your feet on the floor and spread them at an angle of 45 degrees.
The elbow of the hand in which the dumbbell is located rests on the thigh of the same name.
The palm of the other hand rests on the knee of the other leg.
The arm with the dumbbell slowly bends at the elbow towards the shoulder and then goes down.

Bending the arms with dumbbells on the Scott bench

Bending the arms on this simulator is aimed at working out the biceps of the shoulder, while the load on the wrist is minimized.

A comfortable back height is set so that the armpits rest against the bar, and the elbows are firmly pressed against the bench. The legs are firmly pressed to the floor.
Hands with dumbbells lie on the base, while the palms are turned up.
The arms are bent at the elbow towards the body and then lowered.

Video: doing an exercise on the Scott bench

Alternate bending of arms with dumbbells for biceps while standing in a static position in an inclination

This exercise is aimed at developing the maximum height of the biceps.

Starting position - the body is tilted almost to the parallel with the floor.
Legs are widely spaced.
The back is straight.
A hand without a dumbbell rests on the knee.
The arm with the dumbbell is bent at the elbow joint towards the opposite shoulder.

Video: bending the arms while standing in an incline

The main mistakes when doing curls

Failure to follow the technique may result in injury. The main mistakes involved:

Incorrect rotation of the palm.
Fishing when lifting.
Too much dumbbell weight.
Excessive rounding of the back.
Leaning the body forward.
Lack of rest between sets and stretching.

By performing curls with dumbbells, you can increase the volume of the biceps, draw relief, strengthen the muscles of the back and, in general, improve your muscular frame. You can train both in the gym and at home. The main thing at the same time is the observance of all techniques and rules.

Alternate lifting of dumbbells for biceps for girls

Alternate curls with dumbbells for biceps

Brief description of the exercise

Alternately bending the arms with dumbbells for biceps while standing

The peculiarity of this exercise is that the last repetitions are done, so to speak, to failure. This means that the athlete uses the so-called "cheating", that is, he helps himself with the whole body.

Alternately raising arms with dumbbells is most often used for pumping biceps. When lifting the dumbbell, it becomes possible to supinate the hand. This technique significantly increases the load on biceps. The athlete can also do hammer curls.

You can also easily work with heavy dumbbells. This provides a greater load on the muscle. All movements during this exercise are done naturally, without an uncomfortable trajectory. That is why many athletes include such an exercise as the main one in their training.
The exercise focuses on such muscles.

The muscles of the trunk, including the abdominal muscles, as well as the muscles that hold the spine in a straight position.
Square muscle of the lower back.
Deltoid muscles.
Latissimus dorsi back and pectoralis major.
Muscles of the scapula.
Muscles of the forearm, including those that flex the wrist.

Execution technique

Alternately bending the arms with dumbbells for biceps while sitting

The technique for performing the exercise is as follows.

Starting position - on a bench, sitting or standing on the floor. Dumbbells are held in the lowered hands, and the palms are turned towards the body inward.
We take a breath. At the moment of holding the breath, one arm bends at the elbow, the hand turns on itself and thus raises the arm in the elbow joint.
After the end of this movement, exhale.
The described movements alternate alternately with each hand.

You can also do this series of exercises on the Scott bench. This contributes to the training of a large muscle group and increases performance. Also practice warming up before each workout for biceps: this will only add to the result.

In order for it to bring as much as possible more benefit and optimally pumped the biceps muscle, you must adhere to the following recommendations:

You need to maintain a balanced posture.
It is better to perform slow and controlled movements and not use momentum.
Exercises should be performed in full range of motion, and when the forearm is parallel to the floor, you do not need to stop.
Top part hands must be motionless. When the elbows are slightly bent, then the forearms should be slightly retracted.
During this exercise, you need to use mainly the strength of the biceps, and not the hands.
Try not to use momentum.

It is most effective to do three sets of such an exercise. Remember that a further increase in the number of approaches contributes to the deterioration of the muscle, and it will overwork. The optimal number of repetitions in each approach for each hand is from 6 to 8 times. You can increase or decrease the number of repetitions based on the purpose of the training - that is, the athlete can do more repetitions if he wants to intensify the growth of the biceps, or vice versa, reduce if he focuses on strength.

According to many athletes, it is possible to increase the number of repetitions only if the experience in training in gym big. But it is not at all necessary for beginners to do many repetitions at once, despite the fact that such an exercise is quite effective.

Concentrated lifting for biceps can often be seen in the halls. There is an opinion that it is he who helps to pump the biceps muscle to peaks. But scientifically, the possibility of the “appearance” of peaks on the hand of a person who is not genetically predisposed to this has not yet been proven. However, the exercise is popular. It allows you to use light and medium weights, and work out both biceps symmetrically.

Initial position

The movement is performed from a sitting position;
The athlete spreads his legs wide, leans forward, rests the elbow of the working hand on the thigh so as to fix its position;
The back remains straight, the shoulders are taken away from the ears;
The free hand can rest on the knee or thigh of the leg.

Movement

Due to the contraction of the biceps, the arm bends at the elbow joint;
At the top point, at the peak of the contraction, you can linger by straining the biceps;
The arm extends slowly and under control;
Inhale - on lowering, exhale - on contraction;
There is no pause below, you must immediately move in the opposite direction, and contract the muscles again;
The movement is performed in the same number of repetitions

Attention

It is better not to bend the wrist in the exercise so as not to use the “extra” muscles and not remove the load from the biceps;
The movement is not “sharpened” for performing with significant weights. It will be better if it begins to be performed with such a weight with which the lift remains concentrated, and the elbow does not move relative to the hip;
You should not take your elbow away from your hip, otherwise the whole point of the exercise is lost;
Dropping the dumbbell down and doing extensions aggressively, until the “click” in the joint, is also not recommended;
The body should not perform “swings” and movements that help push the weight up;
You should not take the entire weight of the projectile "into the joint", actively resting on the thigh with your elbow.

This exercise is concentrated, you need to strain your hand at the top as much as possible, attention is focused on this;
You should not select such a weight at which it is not possible to independently remove the dumbbell from the lower position;
It is better to place the legs so that there is a stable position, usually it is achieved by setting the feet wider than the shoulders;
Wringing the wrist up is a bad strategy that leads to forearm overload;
The amplitude should be large, this is not a reduced amplitude in exercises involving the brachialis and brachiradialis;
The back must be kept neutral, the spine - as straight as possible, elongated, without deflections

Standing Bicep Curl Concentrated Style. In fact, this exercise comes in two forms. The lifter can either use a support or bench to stabilize the forearm, or rest the elbow against the body so that there is no movement in the forearm. Both options are only recommended for healthy back, and are not used if there are problems;
Rise with supination. This is the name of the classic lifting of dumbbells for biceps in a concentrated sitting style, but when the athlete turns his hand palm up;
Larry Scott bench seated concentration lift. Yes, this popular one-dumbbell variation will replicate a simple lift;
Exercise on the lower block. Using the lower block handle allows you to make the flexion even more targeted and concentrated. So the athlete will be able to provide constant tension and muscle work.

Analysis of the exercise

The main mover is the biceps of the arm;
Assistant muscles - brachialis, forearm muscles.

pros

This is the most high-amplitude movement, it helps to stretch the biceps as much as possible;
Simple equipment allows you to train at home, or in the most basic gym;
Many exercise options help you complete the movement in any conditions;
It has been empirically proven that this exercise can make the arms more voluminous, and help with building the “peak” of the biceps, although studies on an electromyograph do not prove this;
Assistance due to swinging is completely excluded, elbows are fixed;
There is variability - if you lift the dumbbell not with a pronated, but with a supinated grip, you can use the brachioradialis muscle;
The exercise is technically simple, does not require significant skills, can be performed by both beginners and pros.

Flaws

This exercise eliminates the use of significant weights. It is intended for "honing" the shape, and not for building large volumes of arm muscles. By training only with this movement, it is unlikely that you will be able to “swing” your arms.

In order to pump the biceps in a concentrated style, you must first warm up well. Despite the apparent simplicity, the exercise may not be safe if performed by actively adding working weight without warming up. It’s rare that anyone starts with a concentrated biceps curl, usually the back exercises or other biceps movements come first in the workout, and somewhere closer to the end of the workout this exercise comes.

Concentration style lifts are often used in a variety of ways to increase training volume and intensity. Some athletes like to do this exercise with dropsets, others only in 3-4 sets of 12-15 reps, but carefully monitoring each movement.

Feet should be spread as wide as possible. Too much narrow setting legs in a sitting position can lead to a blockage of the body in one direction or another. You should also actively spread your knees so that the position is stable. The optimal load will help to choose not only the correct spacing of the feet, but also the active inclusion of the thigh muscles in the work. Feet need to push off the floor. In this case, the bench should not be too high to knee joints were not extended at an obtuse angle;
The movement is made only at the expense of the forearm. The elbow rests on the thigh throughout the exercise, which ensures a stable position of the shoulder, and turning it off from work;
This bend should be performed with maximum concentration on the biceps, the athlete is fixed at the highest point and contracts the muscles as much as possible;
It is not necessary to drop a hand with a dumbbell down, it is recommended to lower it slowly and under control;
Exhalation is carried out when lifting the weight, inhalation - when lowering

Mistakes

Body cheating;
Separation of the arm from the hip;
"Getting up" on the elbow joint

This is a "finishing" exercise. All movements are performed with a relatively light weight. You can try to work "after failure", helping yourself with your free hand;
In this exercise, 2-3 drops with lighter weights work effectively;
Individual athletes like to use rubber shock absorbers for the biceps, putting them on the working arm and, as it were, “locking” the blood in the biceps to increase the load

This movement can hardly be put first in the plan. Few people start with it, except perhaps those who work their arms 3 times a week and have one easy workout among all this abundance of biceps exercises. Some athletes tend to do 2-3 concentrated curls, but this is not entirely true. By its nature, it can only be final.

Usually performed 2-3 sets of 10-12 reps per set. Perhaps an increase to 12-15, this is an individual indicator.

Contraindications

Any injury to the target muscle group, including tears and tears, which are fairly typical for power types sports are a contraindication for biceps training;
required and good health ligaments elbow joint. In addition, inflammatory and degenerative processes in the elbows and wrists serve as a clear contraindication for performing this movement.

American College Scholars sports medicine measured activity muscle fibers during the bicep curl. A concentrated lift engages as many as 97% of the muscle fibers. This is more than the classic standing barbell curls. But the study did not prove that this is the most effective exercise for a set of the total mass of the muscles of the hands. Until now, it is believed that the best in this regard are pull-ups on the crossbar and standing barbell raises.

This article will focus on an exercise that is basic and is known for sure to everyone and everyone. However, not everyone knows about its varieties and features of execution. The advantage of this exercise is the formation of mass and volume of the biceps. In this case, you can develop the muscles of the shoulder, forearm and wrist. There are several options for performing curls with dumbbells:

Straight Grip Dumbbell Curls

Starting position: Stand up straight, pick up dumbbells of optimal weight.

Performance: Bending your arms, turn your palms towards your chest, bringing them to the highest position. This exercise works well on the biceps, unloading the forearm.

bending hands with dumbbells reverse grip

Starting position:

Performance: As you raise your arms, turn your palms away from you. In this case, the load goes both on the biceps and on the forearm, evenly developing the arms.

bending hands with dumbbells grip "Hammer"

Starting position: Similar to the previous exercise.

Performance: Raising your arms, keep your hands in the initial position, that is, palms facing each other. In this case, the movements will be similar to how you hold a hammer. This version of the exercise better develops the brachioradialis muscle, as well as the extensors of the wrist and, to a lesser extent, the biceps itself.

Performance features:

For all the exercises presented, you can use cheating to overcome the weight barrier.
Exercises can be performed with each hand alternately or together.
Perform the exercise with maximum amplitude to achieve the greatest effect.