Lifting dumbbells for biceps with supination: sitting and standing options

Analysis of the exercise

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

pros

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

Flaws

This exercise eliminates the use of significant weights. It is designed to sharpen your form, not to build large amounts of arm muscle. By training only with this movement it is unlikely that you will be able to “swing” your arms

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

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 drop sets, others - exclusively in 3-4 sets of 12-15 repetitions, but carefully monitoring each movement.

The feet should be spread as wide as possible. Setting your legs too narrow in a sitting position can lead to the body tilting in one direction or another. You should also actively spread your knees so that the position is stable. The optimal load will help you choose not only the correct separation of the feet, but also the active involvement of the thigh muscles. You need to push off the floor with your feet. In this case, the bench should not be too high so that the knee joints are not bent at an obtuse angle;
The movement is performed only by the forearm. The elbow rests on the thigh throughout the exercise, which ensures a stable position of the shoulder and disables it from work;
This curl should be performed with maximum concentration on the biceps, the athlete fixes himself at the highest point and contracts the muscles as much as possible;
There is no need to throw your hand with the dumbbell down; it is recommended to lower it quite slowly and under control;
Exhale when lifting the weight, inhale when lowering it

Errors

Cheating with the body;
Lifting the hand from the hip;
“Standing up” on the elbow joint

This is a “finishing” exercise. All movements are performed with relatively light weight. You can try to work “after refusal”, helping yourself with your free hand;
In this exercise, 2-3 drop sets with lighter weight work effectively;
Some 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 on 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 strive to perform concentrated flexion with 2-3 movements, but this is not entirely true. Due to its nature, it can only be final.

Usually 2-3 sets of 10-12 repetitions are performed per set. It is possible to increase to 12-15, this is an individual indicator.

Exercise technique (classic version)

To begin with, we will look at the classic sitting option, which is the most popular. To perform it we will need a dumbbell and a bench press.

Initial position:

Place the bench press in a horizontal position.
Take a dumbbell in one of your hands and sit on a bench. Spread your legs to the sides.
Lean your body forward slightly. Place the palm of your free hand on the thigh of the same leg. We lower the hand with the dumbbell down so that it is perpendicular to the floor. And we rest the area just above the elbow on the inner thigh of the leg.

We will begin the exercise from this position.

Performance:

As you exhale, begin to bend your arm at the elbow. Thus, we raise the dumbbell up, as close as possible to the opposite shoulder. At the top point, press the dumbbell until you feel the peak contraction of the biceps
Then, as you exhale, slowly and under control, extend your arm and return to the starting position.
Having finished doing the specified number of times on one hand, transfer the dumbbell to the other. And repeat the same steps step by step.

Performing a concentrated biceps curl from a seated position. We can exclude stabilizer muscles from the exercise. All thanks to the leg on which we rest our hand. It acts as additional support. We also completely eliminate body swaying from side to side. This means that we will not be tempted to throw the dumbbell in the last repetitions by lifting the shoulder and turning the torso. Therefore, this option is recommended for those people who have just started doing concentrated lifts and have not yet mastered the technique perfectly.

Contraindications

Any injuries to the target muscle group, including tears and tears, which are quite typical in strength sports, are a contraindication for biceps training;
Good elbow ligament health is also required. In addition, inflammatory and degenerative processes in the elbows and wrists serve as a clear contraindication for performing this movement.

Scientists at the American College of Sports Medicine measured muscle fiber activity during biceps curls. The concentrated lift engages a whopping 97% of muscle fibers. This is more than the classic standing biceps curl. But research has not proven that this is the most effective exercise for gaining overall arm muscle mass. It is still considered that the best ones in this regard are pull-ups on the bar and standing biceps curls.

A movement that is roughly similar in biomechanics is lifting one dumbbell on a Larry Scott bench. Only the amplitude changes; on the Scott bench it is smaller, but the athlete can receive more load by increasing the working weights.

But most often the movement is replaced with a concentrated biceps curl with one hand on the lower block of the crossover. A D-shaped handle is attached to the rope of the simulator, and the arm is bent, bringing the palm to the shoulder.

This exercise can be replaced with concentrated lifting with rubber shock absorbers, especially in training aimed at rehabilitation.

You can perform a concentrated biceps curl in the usual style and with wrist supination. Whether to turn the hand or not is up to everyone to choose for themselves. In this regard, athletes must carefully select the load for themselves. The movement should be included in the training of the arms or back and biceps once a week, if the arms are trained 2 times a week and the athlete has a specialization, it makes sense to perform this movement in one training session, and in another - lifts on a Scott bench or another variant of concentrated biceps curls with a barbell.

To build mass and shape your biceps

Performing a standard dumbbell curl

Instead of a barbell, you work with slightly less weight, but your arms have freedom of movement and you can achieve even greater muscle contractions. As with barbell curls, you may cheat a little during this exercise, but try to keep it to a minimum.

Exercise technique

Sit on the edge of a bench or lean your back against the support of an incline bench set in an upright position. Hold a dumbbell in each hand and extend your arms along your sides, palms facing your body.
Keeping your elbows rigid and hinged, lift the dumbbells forward and up, rotating your wrists so your thumbs point outward and your palms face up as you move. Lift the dumbbells as high as you can and squeeze your biceps at the top of the movement to achieve maximum contraction.
Lower the dumbbells downwards in a smooth, wide arc, keeping your arms fully extended and your biceps stretched

Don't sit across the bench. In this case, for fear of touching the edges of the bench with dumbbells, you will involuntarily lean forward. If you are working with heavy dumbbells, bending forward will cause your back to round, which can lead to spinal injury. Therefore, always sit only along the bench (on its short edge).
Keep your torso straight and don't sway. All movement occurs only in the elbow joint. The rest of the body must remain motionless at all times.
Hold your breath while lifting the dumbbells. This helps maintain correct posture and allows you to develop more powerful biceps strength.
Fix your elbows at the sides of your body and do not move them. By pointing your elbows forward as you lift the dumbbells, you relieve the stress on your biceps.
Simultaneous dumbbell curls are much more effective than alternating curls. As you lift the dumbbells one at a time, you involuntarily lean towards your working hand. If at the same time you still round your back, then lower back injury cannot be avoided.
Use fairly light dumbbells, otherwise you will have to jerk to move the weight. In addition, heavy dumbbells cause the elbows to rise.

Training

To whom:

Everyone, from beginner to master.
When:
In the middle of a biceps workout.
Before seated dumbbell curls, perform heavier biceps curls (with a barbell or standing dumbbells). How much:
3-4 sets of 8-12 repetitions.

Sport

Strong arm flexor muscles are important in gymnastics, rock climbing, tennis, golf and baseball. For example, in wrestling and martial arts, when you grab or hold an opponent, the success of the technique you perform is largely determined by the strength of the biceps muscle. In everyday life, your biceps work whenever you carry a load in front of you.

In our article today, we will tell you how to pump up your arms using this exercise, how to increase the efficiency of performing biceps curls with dumbbells, and which variation of biceps curls is best for your goals.

Concentrated dumbbell curl for biceps

Concentrated dumbbell curls for biceps are an isolation exercise for developing the biceps muscles of the arms. This exercise can be performed in two versions, sitting or standing.

A distinctive feature of this exercise is that it allows you to achieve maximum peak contraction at the top of the movement. This gives you a great bicep workout without having to use a lot of weight or do a lot of repetitions. The main thing is to do everything technically. Bend your arm all the way, straining your biceps as much as possible, try to hold this position for one or two seconds.

If you do it right, your biceps will be burning immediately after the first set. This is why many people believe that concentrated lifts develop the so-called biceps peak, but in fact this is not entirely true. The shape and size of the biceps peak is determined by genetics, so there is no exercise that will develop the height of the biceps (peak) or change its shape. The biceps, like any other muscle, can increase in mass and volume or decrease. Therefore, concentrated lifts do not develop a separate part of the biceps, but the entire biceps.

The correct technique for performing the exercise “ Concentrated dumbbell biceps lift” in a sitting position is:

Sit on a bench, spread your legs so that the angle between your legs is 90 degrees, straighten your back, straighten your shoulders. Place the dumbbell somewhere near you in advance so that it can be easily reached from a sitting position.
Lean forward a little, place one hand on your knee, as shown in the figure.
Take a dumbbell with your free hand, rest your elbow on your inner thigh (preferably closer to your knee).
Smoothly bend your arm with the dumbbell as you exhale, without helping with your body, and also make sure that your elbow does not move from side to side; your arm should rest firmly on your leg.
Bend your arm to the maximum, hold this position for one or two seconds, then, while inhaling, lower the dumbbell, extending your arm completely to the end.
The exercise should be performed without sudden movements.
Do the planned number of repetitions per set.
Rest 1 - 2 minutes and proceed to the next approach.

The correct technique for performing the exercise “ Concentrated dumbbell biceps lift” in a standing position is:

In my opinion, this variation of the exercise does not provide any advantages; only the position of the arm in the elbow joint changes. The technique of performing in a standing position can be useful if there is no free bench in the hall.

Stand straight and turn your shoulders, place your feet shoulder-width apart.
Lean forward so that your body is parallel to the floor, bend your legs slightly at the knees, do not round your back.
Place the elbow of your left hand on your left knee, and place your palm on your right knee.
Take a dumbbell with your right hand, your arm should hang freely and be fully extended at the elbow joint.
Smoothly bend your arm with the dumbbell as you exhale, do not help with your body, and also make sure that your elbow does not move from side to side, and remain motionless all the time.
Bend your arm to the maximum, hold this position for one or two seconds, then, while inhaling, lower the dumbbell, extending your arm completely to the end.
The exercise should be performed without sudden movements.
Do the planned number of repetitions per set.
Rest 1 - 2 minutes and proceed to the next approach.

Recommendations:

It is important to perform the lifts smoothly and without any jerking, using only the biceps, without helping with the body.
Don't slouch when doing the exercise, especially while standing.
The exercise can be performed with supination. When you lift the dumbbell, turn your hands inward and upward with your little finger, and when you lower them, turn them in the opposite direction. This way, the biceps will contract better.

Sincerely, Garbar Sergey ()

Types of dumbbell curls

Dumbbell curls have several options. They can be done standing, sitting, using a special Scott bench, or even lying down. Next we will talk in more detail about each type of exercise.

Standing dumbbell curls are the most common variation of this exercise. It is notable for the fact that when performing it, a slight cheating is allowed, which makes it possible to work with a little more weight than, for example, with concentrated curls with dumbbells. The exercise can be performed in different ways:

Alternate (alternate) bending of arms with dumbbells - perform one repetition with the left and right hands in turn. We do not change the position of the hand; at the lowest point we try to stretch the biceps as much as possible;
Standing dumbbell curls with a hammer grip (“hammer grip”) are a more basic movement that also engages the brachialis and forearm muscles. A well-developed brachialis visually “pushes” the biceps outward, which makes the arm larger, and developed forearms increase grip strength and help us work with heavy weights in pulling movements;
Dumbbell Curl with Supination - The movement affects slightly different muscle fibers due to the supination (turning) of the hand while lifting the dumbbell. Can be performed either alternately or simultaneously with both hands.

Bent-over arm curls with a dumbbell are an exercise that requires you to have a strong lower back and extreme concentration on the working muscle. It is recommended to perform it with light weight and in a high rep range (12 and above). Bend down almost parallel to the floor, turn the dumbbell slightly and try to lift it towards the opposite shoulder, pausing briefly at the point of peak contraction.

Seated Dumbbell Curls – Position yourself on the edge of a bench and perform alternating or simultaneous dumbbell curls. In this position, it will be easier for you to maintain the correct position of your elbows, and your work will be more productive.

Curling arms with dumbbells while sitting on an incline bench - by setting the back of the bench at a slight incline (20-30 degrees), you will feel a strong stretch in the lower part of the biceps at the lowest point of the amplitude. Seated dumbbell curls at an angle should be performed smoothly, with a delay of 2-3 seconds in the lower position, so the biceps will receive maximum stress, which will lead to its growth.

Incline Dumbbell Curls – Place the back of the bench at about 45 degrees and lie on your stomach down on it. At the same time, lift the dumbbells to your biceps with both hands towards your head, trying not to change the position of your elbows during the approach. The negative phase of the movement is no less important - in no case do we drop the weight down, but control it at every centimeter of amplitude. The exercise is perfect for people with back problems, as there is no axial load on the spine.

Concentrated dumbbell curls are an isolated exercise to work the peak of the biceps. In terms of biomechanics, it is similar to bent over curls, but here we work even more isolated, since the elbow of the working arm rests on the knee or lower thigh. Perform the exercise cleanly; there is no point in cheating here.

The Scott Bench Curl is a similar exercise to the concentrated biceps curl. However, this requires a strong focus on the negative phase of the amplitude; this will stretch the biceps well and help achieve a stronger pump. If your gym does not have a Scott bench, this exercise can be performed on a regular bench with an adjustable incline level - just place the back at a right angle and lean your triceps on it.

Concentrated biceps curls while sitting - execution technique

The classic version of sit-ups with a dumbbell is performed as follows:

Sit on the edge of a bench or chair and hold a dumbbell in your right hand.
Place your feet wide apart and place your left hand on your thigh with your elbow bent.
Lower your right arm to the adductor side of your hip so that your elbow is just below your hip. This will eliminate the possibility of making the technique easier.
Fully straighten your arm and, as you exhale, begin to bend your elbow, concentrating on working your biceps brachii. Raise the dumbbell as close to your shoulder as possible.
At the top point, contract the muscle as much as possible, feeling the peak tension for a couple of seconds.
As you inhale, slowly relax the muscle and lower the dumbbell to the floor.

Variation of exercise in Crossover

The second option for performing concentrated arm curls is from the lower block of the Crossover while sitting.

Place a bench in front of the lower block, grab the special handle for biceps curls with one hand.
Place your feet as wide as in the classic version.
Take a position so that the elbow rests on the inner side of the thigh, the second hand rests on the hips of the leg of the same name arbitrarily.
As you exhale, bend your elbow and concentrate on working your biceps. At the peak of the curl, tighten your biceps as much as possible.
As you inhale, slowly lower your hand, releasing the block.
Repeat on the other hand.

And also read, top exercises in the crossover simulator →

Standing concentrated dumbbell lift

The usual biceps curls can also be performed while standing at an angle.

Take a dumbbell in your right hand, rest your palm on the opposite knee with your other hand, tilting your body. The right leg (supporting leg) is in front, the left leg is behind. The purpose of the support is to find a comfortable position and stabilize the body so that the body cannot swing to help the biceps when flexing.
The right arm hangs freely, the elbow remains motionless at one point.
As you exhale, bend your elbow, lifting the dumbbell to your shoulder. The elbow remains motionless.
As you inhale, slowly extend your elbow to the end.
After completing the approach to the right hand, switch sides.

Concentrated bending from the lower block while standing

Similar to standing dumbbell curls, you can perform the Crossover variation. Choose a light weight , since block exercise machines have a large range in weight (about 5 kg), unlike the dumbbell row. Do not help your arms with your back, this will reduce the load on your biceps.

Grab the handle of the lower block with your right hand, and grab the racks of the machine with your other hand, stabilizing the position of the body.
The elbow of the working hand does not rest on the stomach; it is important to isolate its work.
As you exhale, bend your biceps to peak contraction and bring the handle toward your shoulder.
As you inhale, slowly extend your elbow, keeping it motionless.
Repeat the approach on the left side.

Benefits of exercise and contraindications

The exercise is great for working out those areas of the biceps that are difficult to “hook” when working with a barbell or on block machines. Working with dumbbells does not require as much concentration on the correct position of the body as when lifting a barbell for biceps, and it is easier for us to establish a neuromuscular connection with the working muscle.

Any variations of dumbbell curls are not recommended for athletes who have suffered injuries to the elbow or shoulder joints and ligaments. When lifting a dumbbell, too much stress is placed on the incompletely healed area, which often leads to recurrence of the injury.

Seated dumbbell curls with supination

Another version of the exercise, which is performed while sitting, repeating variants 1 and 2 of supination from a standing position. The sitting position removes the load from the legs and fixes the position of the body. Especially for beginners who are not used to isolating the muscles from additional swinging, it is better to perform biceps curls while sitting .

Sitting on a bench, arms with dumbbells hang freely. You can lean on the back of the bench at 90 degrees.
Exhale: perform arm curls with supination (option No. 1 or 2).
Inhale: slowly lower, returning your hands to their original position.

To increase mass, do 4x8-12, for relief , 4x15-25.

Exercise technique

Regardless of what type of dumbbell curl you perform (standing, sitting, bent over, etc.), the technical principles are always the same. Maintaining the correct technique will help you better concentrate on working your biceps and protect you from possible injuries.

In the starting position, the arm is fully extended, the back is straight, and the elbows are located as close to the body as possible or are fixed (as with concentrated curls or biceps curls on a Scott bench). The exception is the bent-over dumbbell curl - here the elbow does not have any support and we cannot press it against the body. However, this does not mean that you can move your elbow forward or backward - this is fraught with injury.
Lifting the dumbbell is done while exhaling. Many people misunderstand the name of the exercise. The bending of the arm should represent exactly the bending of the arm, and not the throwing of the dumbbell upward with the effort of the whole body. It is important for us to properly load the biceps, and not to throw the dumbbell into a vertical position at any cost.
The negative phase of the movement should be accompanied by inhalation. The movement should be smooth, it is important to focus on the feeling of stretching in the biceps.

Exercise options

There are two grip options when performing this exercise:

straight, when the palm is turned forward relative to the shoulder;
neutral, in which the palm is turned inward.

The basic exercise for working the biceps is a straight grip. Experienced athletes can use a neutral grip to challenge previously trained muscles and force them to grow further and improve their shape.

Seated Concentration Raise

This is the main option for performing the exercise. In order to do a lift in this way, you need to sit on a chair with your legs apart and rest your elbow or hand above the elbow on your inner thigh. Performing the exercise in a sitting position allows you to concentrate as much as possible on working the target muscle, since both the body and the arm are rigidly fixed.

Concentration lift with barbell

This exercise can also be done using a barbell. This option takes less time, however, it is also less effective - it is the use of a dumbbell that allows you to concentrate as much as possible on the work of the biceps.

In order to increase efficiency, it is necessary to use a projectile with a curved neck.

Lifting with a turn

When performing a biceps curl with a turn, the hand turns outward as the arm bends, so that at the bottom the grip is neutral, and at the top it is straight.

Features and common mistakes

If this exercise does not lead you to noticeable progress in increasing the size of your arms, then you are doing something wrong. There are two ways out: hire a personal trainer and develop the technique of performing this exercise under his guidance, or carefully read this section of our article and take into account the information received.

Newbie mistakes

Using heavy dumbbells with the belief that the heavier the apparatus, the faster the muscles will pump up. Working with heavy weights will make the task much more difficult - you will not be able to feel the contraction and stretching of the biceps. In addition, you are unlikely to be able to do enough repetitions. The recommended repetition range for biceps curls is 10-15 reps.
Excessive cheating. Helping yourself with your core is only permissible when performing the last 2-3 repetitions, when the muscle has almost reached failure. If you start throwing the dumbbell up from the first repetitions, helping yourself with your shoulders and back, then the working weight is too heavy.
Incorrect elbow position. It is strictly forbidden to bring your elbows forward when alternately lifting dumbbells for biceps with supination - this is traumatic for the elbow joints.
Using an athletic belt unnecessarily. Do not use a special belt if you do not have lower back problems. The axial load here is very small, and you definitely won’t get injured. However, the movement requires the correct breathing rate; following the sequence of inhalations and exhalations at the waist is much more difficult.

Technical features

If you have taken into account and corrected all the errors described above, now take into account a few simple tips regarding the technical features of performing the exercise. They will help you achieve maximum benefits.

Many beginners are often interested in what is more effective for training their arms: dumbbell curls or hammer curls. The answer is simple: both exercises are equally effective if done technically correctly, but hammers also load the forearms and brachialis. Perform both exercises to ensure uniform muscle development and maintain aesthetic proportions.
Make your arm workouts more varied - this will give your biceps a good workout. Vary the order and number of exercises with each workout.
Maintain the same tempo of the exercise throughout the entire approach - this will make it easier for you to concentrate on contracting your biceps.
The more isolated the movement, the better for biceps growth. Try this technique: When performing a concentration curl or Scott curl, use an open grip and rotate your wrist slightly away from you - this will keep the biceps under constant tension and prevent it from relaxing at the bottom. Of course, the weight of the dumbbell should be light.
To mentally prime yourself for isolated biceps work, try doing a few sets of strict biceps curls with a barbell or dumbbells. To do this, stand with your back vertical and lean on it with the back of your head, back and buttocks. Have you noticed how much harder the movement has become? Now imagine that all this load falls not on your arms, but on your lower back and shoulders. Still think that you are building biceps and not something else?

. Only 6 rounds.

Standing or seated barbell curls or dumbbell curls help strengthen the shoulder flexor muscles, namely the biceps, brachialis and brachioradialis. There are a lot of variations in performing these exercises, especially if you have the opportunity to visit a gym where you can perform curls on a Scott bench and in a crossover on the upper and lower block.

Biceps curls, of course, are more in demand among men, since women believe that this muscle group spoils femininity. However, it is not at all necessary to train with heavy weights. It is enough to take dumbbells weighing 2-3 kg and simply maintain muscle strength and tone. You won’t gain any muscle mass with this weight, so you shouldn’t be afraid.

As mentioned above, curling arms with a barbell while standing or sitting, including curling arms with dumbbells, involves the following muscle groups:

Biceps;
Shoulder;
Brachioradial.

Biceps shoulder

The biceps, or biceps brachii muscle, has two heads, each of which has a different place of initial attachment. The long head originates on the supraglenoid tubercle of the scapula, and the short head originates on the coracoid process. Moreover, the place of their final attachment is the same, since they merge into a single tendon, which is attached to the tuberosity of the radius. Thus, the biceps brachii is responsible simultaneously for flexion and external rotation of the arm at the elbow joint, and for flexion at the shoulder joint. In addition, it fixes the joint.

Brachialis muscle

Participates only in flexing the arm at the elbow joint. It begins approximately in the middle of the humerus and is attached to the tuberosity of the ulna. It is located under the biceps.

Brachioradialis muscle

It originates on the humerus just above the lateral (located on the outside of the body) epicondyle and is attached to the styloid process of the radius. It is quite small, but performs several functions at the same time - it flexes the shoulder, rotates outward if the shoulder is turned inward, and, conversely, rotates inward if the shoulder is turned outward.

Exercise technique: concentrated biceps curl

1. Take a dumbbell with your right hand with an underhand grip (palm facing up) and sit on the edge of the bench. Place your feet much wider than your shoulders. Feet pressed firmly to the floor.

2. Starting position: Bend forward and rest the bottom of your right triceps on the inside of your right thigh. The palm of the left hand rests on the left thigh, knee or side. The right arm is slightly bent at the elbow.

3. Inhale and hold your breath. Contract your biceps and lift the dumbbell toward your chest. Once you have completed the hardest part of the climb, exhale slightly.

4. When the dumbbell almost touches your chest, pause and tighten your biceps even more. Slowly lower the dumbbell while exhaling.

5. Concentrate completely on contracting your biceps and do not help yourself with your whole body.

6. Having completed the required number of repetitions with your right hand, do the same number of repetitions with your left.

Concentrated dumbbell lift for biceps - muscles

Exercise technique

With a barbell

Here you can perform movements standing, sitting, with a wide and narrow grip, as well as with a reverse grip.

Technique for performing the standing barbell curl exercise:

This exercise can also be done with a Z-shaped bar, which allows some relief from the wrist joint, especially if the individual structure does not allow the person to perform this movement without excessive rotation of the hand, which can lead to injury.

What are the nuances here:

While performing the movement, there is no need to do cheating (auxiliary movements of the body and legs in order to overcome heavy weight), i.e. movements should occur only in the elbow joint;
Do not lower your shoulders forward and down under the influence of weight; your shoulder blades should be brought together;
To maintain body position, it is necessary to keep the muscles of the buttocks, abdomen and back tense;
A wide grip focuses on the short head of the biceps, a narrow grip on the long head.

Curling the arms with a barbell with a reverse grip is performed using the same technique, with the exception of the position of the hands - the palm is pointing down. This technique also works the muscles of the forearm and wrist. Also, the brachialis and brachioradialis muscles are loaded to a greater extent than the biceps.

With dumbbells

The classic version of bending the arms alternately:

Sit on a bench with your feet wide apart;
Take a dumbbell in one hand and rest the elbow of this hand on your thigh, straighten your arm. In this case, the free hand rests with the palm on the other thigh;
Inhale and as you exhale, pull the dumbbell towards you.

In this exercise, you yourself can freely control the amplitude and dynamics of the movement.

Execution technique

The classic version of bending on an inclined bench is performed with supination. That is, during the lift we do not constantly rotate the dumbbell clockwise towards the thumb. And we do it right away and fix our forearms in this position. Next, you should choose the angle of the bench. Here you need to build on the athlete’s level of training. The lower we lower the back, the more difficult it is to perform this exercise. For beginner athletes, an angle of 70° is recommended. Professionals change the angle in each approach. Starting from 45° and ending almost horizontally. This allows you to work your biceps from a variety of angles. Giving him more incentive to grow. Now you can start doing the exercise.

Initial position:

Set the back of the bench press at the desired angle. The seat should also be raised. This will prevent us from sliding down the bench and will make the exercise more comfortable.
Take two dumbbells of the required weight and sit on a bench.
We bring the shoulder blades together and, together with the lower back, press them against the back.
We put our legs on the sides and firmly rest our feet on the floor.
We lower our hands with dumbbells down until they become perpendicular to the floor.
Shoulders are down. Hands are pressed to the body.
We supinate the hands. To do this, turn them clockwise towards the thumb.

Performance:

As you exhale, bend your arms at the elbow joints and lift the dumbbells up.
We do not stay in this position for long in order to reduce the biceps as much as possible.
Then, as you exhale, slowly and under control lower the dumbbells down until the biceps muscle is fully stretched.

Throughout the entire exercise, the body should remain motionless and pressed tightly against the bench. Be sure to watch your breathing. Exhale during the effort, exhale during the easier phase of the exercise. Don't hold your breath! This will create too much pressure in the chest and can lead to a heart attack. The movement should be completely under your control.

Bottom line

A set of exercises should include all the exercises described above, since they all have different effects on muscle development and place stress on one or another muscle group. And curling the arms with a barbell with a standing reverse grip, and with dumbbells, and a narrow grip, the hammer exercise - all this allows you to supplement and improve the quality load on the shoulder muscles.

Just remember that if you have any shoulder or forearm injuries, consult your doctor before starting any exercises.

The main exercise for training the biceps of the arms. Works the biceps, brachioradialis, shoulders and forearms. Let's consider 3 options: hammer grip, medium and narrow grip.

Target muscles in the exercise – biceps

hands

Lifting dumbbells for biceps alternately with supination

Alternating lifts allow the free arm to recover faster while the other one performs the contraction. This technique can help you perform the required number of repetitions when working with both hands at the same time; when there is no longer enough strength in the muscles, refine the exercise by bending alternately. Perform the exercise the required number of times and approaches depending on your goals.

Option #1

While sitting, arms with dumbbells hang freely along the body. The elbows remain in place motionless.
Exhale: bend one arm, bringing the elbow to a right angle, rotate the hand and contract the biceps, pausing at the top point .
Inhale: in reverse order, lower your arm more slowly.
Exhale: repeat immediately on the second arm and repeat in the desired mode (mass, relief) the same number of repetitions on each arm.

Option No. 2

In this version, in addition to the biceps and brachialis muscles, the anterior deltoids, the upper part of the pectoralis major muscle, and the brachioradialis are additionally included To maximize contraction of the biceps, lift your elbows in front of you, thanks to this the deltoids work.

Sitting or standing, holding dumbbells in a pronated position (without turning).
Exhale: Perform an arm curl with one arm, raising your elbow up in front of you. Rotate your hand and bring the dumbbell as far as possible to your shoulder, holding slightly.
Inhale: slowly lower your arm to a free position.
Repeat on the other side for the same number of repetitions.

Video exercises for curling arms with dumbbells while standing

If you want to properly pump up your biceps and make them impressive in size, then curling your arms with dumbbells will come in handy. There are various variations of the exercise: with dumbbells rotated at the top, when the load is placed on the outer head of the biceps; pronated grip (works the shoulder muscle) and others. In this article we will look at 3 main options for standing dumbbell curls. Let's start in order.

Load on target muscles on a 10-point scale

Application of the exercise

To whom

. Everyone from beginner to master. For men and women.

When

. In the middle of a workout. Do the heavy compound exercises first, then move on to your arms.

How many

. 3 sets of 12-15 repetitions. 60 seconds rest between sets.

Technique for performing dumbbell curls:

Initial position.
Stand shoulder-width apart. The back is straight. Let's look ahead. We hold dumbbells in our hands. Palms facing forward.
Raise the dumbbells up to shoulder level, exhale. Keep your elbows at one point.
Lower the dumbbells to the starting position and inhale.

Standing dumbbell curls with supination: technique

Two variations of the exercise are shown below.

If you are gaining muscle mass , do 4x8-12;
if you are working on relief and want to “dry” your muscles, you need to do 4 sets of 15–25 repetitions.

Option #1

Standing, feet shoulder-width apart, arms with dumbbells hanging freely at your sides.
Exhale: Raise the dumbbells by bending your elbows, keeping them close to your torso. When the angle at your elbows reaches 90 degrees, begin to turn your hands with the inside of your hands facing your shoulders. Make an effort through your biceps , do not swing your body or jerk the dumbbells up .
Inhale: lower your arms more slowly in the reverse order, turning your hands to their original position.

Option No. 2

This version of supination is performed using the biceps and brachialis muscles.

Standing, feet hip-width apart, dumbbells in hands. Turn your hands outward, performing supination immediately at the lowest point, and maintain this position.
Exhale: bend your elbows, lifting the dumbbells to your shoulders, no longer performing a turn. The elbows remain in the same position.
Inhale: Lower the dumbbells more slowly than when lifting. Do not unfold the brushes at the bottom .

Arm curls with dumbbells while sitting on an incline bench, exercise technique

As you exhale, bend your arms vigorously, feeling your biceps contract. Hold the dumbbells at the top of the movement for a moment. Then, while inhaling, gently lower them to the starting position. But don't let your biceps relax and start lifting the dumbbells again by bending your arms.

Arm curls with dumbbells while sitting on an incline bench. Start.

Arm curls with dumbbells while sitting on an incline bench. Finish.

Make sure that the shoulder parts of the arms are positioned vertically throughout the entire approach. Don't bring them forward or push them back. Only your forearms should move.

It is very possible that one arm will be stronger than the other and you will be able to do more repetitions on it. Try to do the same number of repetitions for both hands. The imbalance in development will gradually go away.

Exercise options

All variations involve the biceps and brachialis in one way or another. The question is “proportions”. The option with emphasis on the thigh isolates the biceps more, supination distributes the load equally, and the “hammer” and reverse grip focus attention on the brachialis.

Hip-centric – concentrated lift

There is an opinion that concentrated lifting needs to be done with heavy weight, but this is not true. It is enough to perform it cleanly and with less burden to get a significant effect. This movement is also suitable for pumping up the peaks of the biceps.

The technique is like this:

Select a bench of adequate height so that your thighs are parallel to the floor;
The exercise is performed first with the weaker hand;
The elbow rests on the thigh of a leg standing stably on the floor, the toe is turned out as in a squat, the knee is bent;
The body tilts slightly towards the working hand, but does not fit on the thigh;
The hand with the dumbbell rises smoothly as you exhale;
The projectile goes to the shoulder;
The rules for turning are the same as in the classic lift, turn in the middle of the amplitude;
In this technique there is a tendency to roll your back towards your working arm and hunch over. You need to control yourself and not allow changes in body position.

Lying on an incline bench

The incline biceps curl is an exercise from a stretched biceps position. It is performed both with supination and with a “hammer”, and is intended for concentrated work on the biceps.

The technique is like this:

The bench is set at an angle of forty-five degrees or slightly lower. You need to choose a position in which there will be no pain in the shoulder joints;
You need to press your back to the bench quite tightly, while pulling your shoulder blades towards your spine;
The dumbbells are lifted to the middle of the amplitude with a “hammer”, then the arms are turned palms up;
At the top point of the wrist, look towards the forearm, the biceps is contracted, but there is no need to specifically bring the arm to the shoulder;
You need to stop at the point of amplitude where the muscle is contracted to its maximum;
Lowering occurs as if in the reverse order, but slowly

Working on a bench with a straight back is used by those athletes who would like to get rid of cheating with their backs, and cannot perform the exercise pressed against the wall, since there is simply no such opportunity in the gym.

Leaning your back against a wall has one technical nuance - your back should be completely pressed, your forearms should be to your sides, but it makes sense to push your feet forward so that the body position is stable in the stance.

Standing Dumbbell Curl for Biceps! Kock technique!)

Work of muscles and joints

The biceps consists of two heads: internal and lateral, the first is longer, the second is shorter. It is because of the difference in length that there are different exercises for biceps. The internal beam is longer and stronger, so it should be pumped with a longer amplitude and with greater weight. The short biceps bundle needs a less deep range of motion and, since it is weaker, it needs to be pumped with lighter weights.

Alternate curls of the arms with dumbbells pump both bundles at once, but what’s up, the biceps is responsible for bending the arm, as well as for turning from right to left. You can turn your wrist in any direction to make sure these words are true, and also notice that when you turn your wrist towards your shoulder, the biceps tenses more. And alternating arm curls with dumbbells involve not only lifting the dumbbell up, but also performing supination, i.e. turn the hand towards the shoulder, which allows you to pump the biceps by performing two movements at once, which, accordingly, loads it more.

Features and Benefits

First of all, you need to figure out which muscles work when performing this exercise. When lifting sports equipment, several groups are involved at once. Among them:

shoulder;
brachioradialis;
anterior delta;
center and top of trapezoidal;
wrist flexors;
biceps;
levator scapula.

Some of the benefits of dumbbell curls include the following:

The biceps brachii muscle is worked.
Hands increase in volume.
Increases strength and mass of the biceps.
It is possible to get rid of muscle imbalance.

The variety of exercises using dumbbells for biceps is quite large. Each athlete can choose a suitable complex for himself. It is necessary to strictly adhere to technology and observe safety measures in order to achieve the desired result.

For girls who do not want to significantly increase the volume, shells with a small mass are suitable. In this case, it will be possible to increase the tone of your arms and visually tighten them.