Dumbbell biceps curl. Dumbbell curls on an incline bench

Powerful and sculpted biceps are the first thought of every beginner who comes to the gym. After all, strong and big hands are an indicator of strength and health. Today we will talk about training the arm flexor muscles, or, more precisely, about lifting dumbbells for biceps. You will learn about different variations and techniques for performing this exercise.

Dumbbell biceps curl

This exercise is one of the most effective for developing your arms. How is it different from barbell curls? When you work with a barbell, the movement is carried out along a certain vector, and not all biceps bundles are involved in the exercise. And when working with dumbbells, you can rotate your hands and take any body position. This is what will help you engage all the biceps.

The best biceps exercises with dumbbells:

1. Arm curls while sitting and standing.
2. Concentrated lifts.
3. Hammers.

The most popular exercise that almost all athletes do is standing dumbbell curls. . Technique:

This exercise must be performed in four sets of 8-10 repetitions. You can perform it with both hands at once, or alternately. Here you need to choose based on your own preferences.

This exercise has one drawback - when performing the approach, you can help yourself with your back, which will significantly reduce the effectiveness of the workout. To avoid this, perform dumbbell raises while seated. This exercise has the following technique:

1. Sit on a bench. Lean on the back of the bench. Your back should be straight.
2. Perform alternating lifts with wrist rotation.
3. At the end of the approach, smoothly lower one dumbbell to the floor, then the other. There is no need to throw them, as this can lead to injury.

Because your back is supported, you won't be able to help yourself, and your biceps will work better. One option for this exercise is lifting dumbbells on an incline bench. It is the incline of the bench that allows you to stretch your biceps as much as possible at the bottom. It should be remembered that the angle of inclination should not be less than 60 degrees, as this is harmful to the shoulder joints.

You need to perform this exercise while sitting on an incline bench in 3-4 sets of 12-15 repetitions. This exercise is quite traumatic for joints, so you need to take light weights and not perform it to failure. Such lifts are not aimed at increasing the muscle mass of the arms, but at working out their relief.

Basically, when performing standing dumbbell curls, you can isolate other muscles from the load. To do this, you need to press your elbows towards your body. Your biceps will get more work, but you'll have to concentrate on multiple things at once. And this also reduces the productivity of your workout.

Concentrated dumbbell curls for biceps

Concentrated lifts involve isolating other muscles from the load. With such lifts, only the biceps work, and the main load falls on their top. There are several options for such lifts:

1. With the elbow resting on the knee.
2. On Scott's bench.
3. With your elbows and back resting against the wall.

If you work out at home and want to pump up your arms well, then dumbbell lifts with your elbow resting on your knee are ideal for you. This exercise looks like this:

This is the best exercise to do at home, as you won't need a lot of weight to get a good workout on your arms. An important detail is not to help yourself with your back. Only the elbow joint should work.

If you are uncomfortable doing this exercise, then you can replace it. To do this, take dumbbells and press your back, triceps and elbows against the wall. Perform arm curls. Do you feel your muscles tense? Try to do it as many times as possible. These lifts are very effective. The main advantage is that you can exercise at home and one dumbbell will be enough for you to work out your muscles well.

If you work out in the gym, then the Scott bench is suitable for you. This is a special device with which you can work your biceps in isolation.

Before training Stretch your hands and shoulder joints properly. You should not feel any discomfort during the approach.

Do the hammer exercise. It differs from classic dumbbell lifts in that you do not have to turn your wrist at the top point. With its help you can visually enlarge your hands.

When training your arm flexors, pay attention to the peak contraction and the negative phase of the movement. These are two key points, without which training will not bring you the desired result.

For gaining muscle mass You should perform standing curls with barbells and dumbbells, as well as various variations of pull-ups. All the other exercises we talked about above are more suitable for increasing the peak and definition of the biceps. They must be performed in three sets of 12-15 repetitions.

Include basic and isolation exercises in your biceps workouts, and then your arms will be well developed in all directions!

All types of biceps exercises must be strictly subject to technique, strict technique. If you decide to do biceps, do only it, don’t be distracted by other exercises, leave other muscle groups. Exercises with dumbbells, along with a barbell, are basic for the formation of relief.

If you decide to work out biceps, do only them

Let's look at the most effective exercises with dumbbells for biceps. Let us note all the points through which you can understand the advantages. Let's highlight the strengths of each exercise and take into account the weaknesses, if any.

Important!!! Before starting exercises, warm-up and stretching are required! When working with dumbbells, you can first warm up the muscles with active swings with light weights, and then stretch significantly.

Types of biceps exercises with dumbbells

• Lifting dumbbells for biceps while standing (only at first glance it seems that this is the same exercise as with a barbell);
• Hammer exercise (a good basic exercise where, in addition to working the biceps, it is possible to develop the shoulder girdle);
• Lifting dumbbells for biceps while sitting on a bench (middle part of the workout);
• Concentrated curling of the arm with a dumbbell while sitting (it is possible to achieve the greatest muscle contraction);
• Bending your arms while sitting on an incline bench (a complex and very working exercise in which it is impossible to “cheat”);
• Biceps exercises with dumbbells on a Scott bench (one of the most effective auxiliary loads)

And now - in detail about the technique and precision of performing each exercise.

The exercise sufficiently shapes the biceps and gives them definition. Loads the outer head of the biceps.

Both in simultaneous bending of both arms and in alternate bending, you need to follow a clear execution technique.

Exercise "Hammer"

A simple and effective exercise. Works on the inner head of the biceps. The exercise is best performed at the end of a cycle of biceps exercises, as it effectively “works out” both the biceps and the forearm.

Lifting dumbbells for biceps while sitting on a bench

3 – 4 sets of 10 – 12 repetitions is ideal.

Seated concentrated dumbbell curl

Biceps work. This exercise will give sharpness to the biceps and significant definition.

Arm curl while sitting on an incline bench

The exercise will force you to strictly approach the execution, since the pressed back will prevent you from swaying. This exercise stretches the biceps to the maximum. This exercise works the biceps muscle from all sides. In addition to the biceps, the brachialis, brachioradialis and pronator teres muscles work. The exercise is quite difficult, and you need to approach it seriously with help.

For beginners: optimally, do 2-3 sets of 8-10 repetitions with 5-8 kg. This way you can evaluate your preparation and increase weight depending on your success.

The exercise will prevent you from cheating and helping yourself by rocking your back or tilting your shoulder. Physically challenging exercise. It's worth asking someone to be nearby.

Some dumbbell exercise tips to help you achieve the best results:

• Dumbbells are designed to develop endurance, dumbbells promote muscle growth, but once you overestimate your capabilities, you will remain away from sports for a long time. Stretched tendons take a very long time to recover, torn tendons take even longer. And therefore, standing in front of dumbbells, making a choice in favor of more weight than you need, know that you are taking three steps back, having one forward!
• When doing biceps exercises, it is worth giving up the hard work of the rest for a while. This is not a prank, not selfishness, but truly wise advice from athletes. Give all your energy to your biceps and you will notice the difference.

What weights should you work with?

What weights should be taken as initial ones?

Here are a few examples based on which you can increase weight. Controlling the load.

• Biceps curls with straight and EZ bar, standing – 10-13 kg;
• Biceps curls with dumbbells, standing and sitting – 5-7 kg;
• Lifts on a Scott bench – 10-11 kg;
• Concentrated biceps curls – 4 kg;
• One-arm biceps curls with a dumbbell on a Scott bench – 4-5 kg;

Don't look for excuses

Regular exercise, fortitude, and perseverance are your friends. Know that those who want to will find a thousand opportunities, and those who don’t want to find a thousand excuses. Look for opportunities, and your body will answer you within the first three months! Take it and do it!

Be sure to read about it

Good day, dear readers, admirers and other individuals! As usual, on this mid-day there is a technical note on the project, and today we will talk about seated dumbbell curls for biceps.

After reading, you will learn everything about the muscle atlas, its benefits and technique, we will also find out how good this exercise is and whether it is worth including it in your training program.

So, make yourself comfortable, let's start off easy.

Seated dumbbell curls for biceps. What, why and why?

How I love to see new faces in the gym, especially newcomers, because it’s just a balm for the soul, or rather tar :), - everyone does whatever they want and it’s not right. They pump up their abs to get rid of their belly, they do bend-overs with dumbbells to narrow their waist, they do deadlifts with a questioning back, and so on and so forth. This time my attention was drawn to a group of young people who, apparently, wanted to get some nice biceps and, therefore, were doing dumbbell curls while sitting. I thought, before doing it, at least go to the internet, or even better, ferrum-body and read about the technique, but then I caught myself thinking that we don’t have this exact exercise in our bins. Without hesitating for long, I took my hands to my feet, flew home with my pen and scribbled down this note. What came out of this skating :) now we’ll find out, let’s go.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

Muscle atlas

Seated dumbbell curls are one of the best isolation exercises for developing the biceps brachii muscle. The main motor units are the biceps, brachialis/brachialis and brachyradialis/brachioradialis.

Muscle ensemble exercise includes:

• targeted – biceps brachii muscle;
• synergists – brachialis/brachioradialis muscles;
• stabilizers - anterior delta, wrist flexors.

A complete muscle atlas looks like this:

Advantages

By performing the seated dumbbell curl exercise, you can expect to receive the following benefits:

• development of strength and muscle volume of the upper arm;
• muscle toning and tightening (especially relevant for girls) without pumping your arms with a large number of repetitions with low weight;
• stretching the long head of the biceps and contracting it with greater force;
• tightening the biceps of the lagging arm with asymmetric muscle development;
• less stress on the wrists when working with a barbell;
• improving the peak shape of the biceps due to supination of the hand at the top point of the movement;
• development of the brachioradialis/brachialis muscles that push out the (last) biceps.

Execution technique

Despite its apparent simplicity, the exercise has its own characteristics. The step-by-step execution technique is as follows.

Step #0.

Sit on a bench, holding a dumbbell in each hand and lowering them to arm's length. Keep your elbows as close to your body as possible. Turn your palms so that they look at each other at the lowest point (neutral grip). Direct your gaze in front of you. This is your starting position.

Step #1.

Keeping your upper arm stationary, begin lifting the dumbbell with an isolated contraction of your biceps while rotating your wrist away from you. Once the dumbbells reach shoulder level, perform additional supination. (extroversion) brushes Hold this shortened position for 1-2 accounts. Slowly and in a controlled manner, begin to lower the dumbbells down, rotating your wrists and bringing them back to a neutral grip position. Repeat the specified number of times.

In the picture version, all this disgrace looks like this (option No. 2 – alternate version):

In motion like this:

Variations

In addition to the classic version of dumbbell curls while sitting, there are several variations of the exercise, in particular:

• alternate rise on the bench at an upward angle;
• simultaneous rise on a bench at an upward angle;
• hammer grip raises (simultaneous/alternate).

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

• do not spread your elbows, keep them close to your body throughout the entire movement;
• do not throw the dumbbells up with your hands, lift the apparatus only by contracting the biceps;
• when lowering the dumbbell, do not fully extend your arm, maintaining constant tension;
• slowly ( 2-3 counts) straighten your arm and bend it faster;
• before working approaches, perform 2-3 warm-up exercises with reduced weight;
• at the top point, make an additional rotation of the brush;
• stay for 1-2 bills at the top in a reduced position;
• breathing technique: to contract (lift the projectile) - exhale, return to IP - inhale;
• numerical training parameters: number of approaches 2-3 , reps 10-12 .

We're done with the theoretical side, now let's look at some practical points.

Is seated dumbbell curl an effective exercise?

According to the results of electrical muscle activity (EMG) studies, seated dumbbell raises are among the top 3 best exercises for the biceps brachii muscle. In particular, the places were distributed as follows:

• seated concentrated curls with dumbbells - 97% ;
• curling arms with dumbbells while sitting on a bench at an upward angle - 88% ;
• standing barbell curl (close grip) – 86% .

The data suggests that if you want better results in arm development, then seated dumbbell curls should definitely be included in your PT routine.

Dumbbell raises while sitting or standing. Which option is better?

Few people know, but most muscles are strongest when they are in a slightly stretched position, and the arm muscles are no exception. Those. when the hand is behind the body (elbows pulled back) the biceps turns out to be stretched - its length exceeds normal (when the arms are located along the body). From a biomechanical point of view, this position is the most advantageous for starting repetitions, because allows you to produce more force on one muscle fiber and lift more weight.

Therefore, your training program must necessarily contain a biceps exercise from an extended position, for example, lifting dumbbells while sitting on a bench at an upward angle.

Actually, this was the last dark information, let’s sum it up and say goodbye.

Afterword

Today we have expanded our technical pantheon of notes with an article about seated dumbbell bicep curls. Definitely, the exercise deserves the closest attention, and to start paying attention to it, let’s go to the gym, practice and draw appropriate conclusions. How are you still here? :)

That's all for now, see you soon!

PS. Do you use biceps curls in your workouts?

P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points for karma, guaranteed :).

With respect and gratitude, Dmitry Protasov.

There are many variations of biceps curls with dumbbells, each of them has its own characteristics and technique. The options are as follows: standing, sitting and even lying at an angle of 45 degrees. First of all, let's look at the technique of classic lifts, which are performed both simultaneously with both hands and alternately.

What muscles work

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

Technique: lifting dumbbells for biceps

1. Standing or sitting, legs are shoulder-width apart. We hold dumbbells in our hands, placing them on the sides near the hips.
2. Exhale: bend one arm at the elbow, working through the biceps.
3. Inhale: Extend your elbow three times slower than bending, smoothly performing the movement.

Perform the same number of times on each hand. Optimally done 3–4 approaches, depending on the level of physical fitness and working weight 8–12 reps.

Incline dumbbell curls for biceps

An excellent alternative to 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 when the hands are supinated. The shoulder and brachioradialis also work.

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

1. Set the bench at an angle of 45 degrees, hold dumbbells in your hands and sit on the bench, lower yourself onto your back.
2. Hands in a hanging position under the bench.
3. Keep your head up while watching the movement of your arms. For pain in the shoulder joints, perform the option on a bench while sitting at an angle of 90 degrees.
4. Exhale: first, bend with one arm; in the middle of the movement, turn the hand toward the shoulder, contracting the biceps as much as possible in the upper phase.
5. Inhale: Gently lower your arm without throwing it down, keeping your elbow slightly bent to prevent sprain.
6. After full extension, repeat the same movement with your other arm.

Perform on each side 8–12 times alternately, and also 3–4 approaches.

Dumbbell Concentration Curls

Another great exercise for isolated biceps work. In a sitting position, first bend with dumbbells with one hand, then change to the other. The essence of it is, that the elbow is pressed against the inner surface of the shoulder, and it will be impossible to perform a jerk. In this case, you won't need a lot of dumbbell weight.

Dumbbell curls on a Scott bench

Hammer Dumbbell Curl

The hammer grip can be performed both standing and sitting. The technique eliminates supination, the hands and forearms do not rotate, which increases the load on the brachioradialis muscle. Therefore, this technique is also used for working out. The “hammer” can be performed either simultaneously with both hands or alternately.

Recommendations: how to properly lift 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 stuck on just one option. change sets of exercises, changing grips, equipment, adding the number of exercises to avoid stagnation in progress. Important, the movement for effort, when lifting dumbbells, must be performed while exhaling. Moreover, the movement should be quite fast, but not jerky. And the relaxation phase should last three times longer, and must be performed while inhaling. Between sets withstand 1–2 minutes recovery time, don't overload your muscles, otherwise you will get the opposite effect.

Biceps exercises with dumbbells in video format

Dear comrades, low bow! And today we will talk about lifting dumbbells for biceps while sitting at an upward angle.

On the calendar 8 November, Wednesday, which means it’s time for a technical note on After reading, you will learn everything about the muscle atlas, the benefits and technique of performing the exercise, we will also find out the degree of its effectiveness and the advisability of including it in the training program.

So, the plans have been outlined, let’s start implementing them. Go.

Lifting dumbbells for biceps while sitting at an upward angle. What, why and why?

When the question arises about arm exercises, for some reason lifting barbells and dumbbells for biceps immediately comes to mind. No, seriously, take a closer look at your hall and you will understand that we are not lying - until 80% gym goers perform exactly these standard movements. On the project, we try to analyze not only relatively new/unused exercises, but also their various variations, which, at times, can work much better than the classics of the genre.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscle atlas

The exercise belongs to the isolated class and is aimed at working the biceps.

The muscle ensemble includes the following units:

• targeted – biceps brachii muscle;
• synergists – brachialis, brachioradialis;
• stabilizers - anterior delta, wrist flexors.

A complete muscle atlas looks like this:

Advantages

By performing the dumbbell biceps curl exercise while sitting at an upward angle, you can expect to receive the following benefits:

• isolated training of the biceps brachii muscle (most of the load falls on the long head);
• improving the shape and density of the biceps;
• development of biceps strength;
• large range of motion;
• maximum development of the eccentric phase (good muscle stretching);
• exception of possibility ;
• elimination .

Execution technique

Raising dumbbells for biceps while sitting at an upward angle is an exercise of entry-level complexity. The step-by-step execution technique is as follows:

Step #0.

Go to an incline bench and set the angle to 30-45 degrees. Take dumbbells in your hands and sit on a bench. Place your body (bring your shoulder blades together and create an arch in your back) on the upper back, and place your legs firmly on the floor. Lower your arms with the dumbbells down (so that they hang freely) and slightly bend your elbow joint. This is your starting position.

Step #1.

Inhale and as you exhale, keeping your upper body still, lift the dumbbell upward using only the strength of your biceps. Continue moving upward until the dumbbells reach shoulder level. Hold the contracted position for 1-2 seconds, then return your hands to IP. Repeat the specified number of times.

In picture form, all this disgrace looks like this:

In motion like this:

Variations

In addition to the standard version of lifting dumbbells for biceps while sitting at an upward angle, there are several variations of the exercise:

• side lifts;
• alternate ascents;
• lying on a bench with your chest;
• from the bottom block.

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

• at the bottom point of the trajectory, do not fully straighten your arms;
• lower the projectile slowly and under control;
• at the top point of the trajectory, additionally squeeze the biceps, producing a peak contraction 1-2 seconds;
• at the end point of the trajectory, slightly turn the hands inward;
• while moving, keep your elbows motionless and as close to your body as possible;
• try to stretch your biceps as much as possible at the bottom point of the trajectory;
• if you're doing one arm at a time, lean toward the other side to get a better stretch;
• remember - the lower the angle of the bench, the more the long head of the biceps is loaded;
• Place (optional) a rolled-up mat under your back to support it.
• breathing technique: exhale – lifting dumbbells/contraction, inhale – lowering/when returning to IP;
• numerical training parameters: number of approaches 3 , number of repetitions – 12-15 .

We're done with the theoretical side, now let's look at some practical points.

Is the dumbbell biceps curl while sitting at an upward angle an effective exercise for the arms?

The results of the study by Professor Dr. Tudor Bompa (York University, Toronto, Ontario, Canada, 2013 ) according to the electrical activity of muscles shown in biceps exercises, showed the following values:

• lifting a barbell (straight bar) for biceps while sitting on a Scott bench – 90 ;
• lifting dumbbells while sitting on a bench at an upward angle - 87 ;
• lifting the barbell (eZ-bar wide grip) while standing – 61 .

Many experts agree that when a muscle is pre-stretched, it can lead to a stronger contraction when lifting weights, creating a better stimulus for muscle growth. Combined with an increased range of motion, the exercise for biceps curls while seated at an upward angle is considered the best (according to a number of EMG studies) for isolated training of the biceps brachii muscle.

How to maximally load your biceps with just one exercise and get benefits from it?

The standard procedure for working out the arms (as well as other muscle groups) is to select several exercises and perform them in a sets/reps/rest system. If you want to surprise your biceps, then use the following option for working them out:

• training method – giant set (all exercises are performed one after another without rest);
• apparatus - dumbbells (different size range);
• equipment – ​​inclined bench (upward angle).
• angles used – 30, 45, 60 And 90 within one set;
• number of approaches/repetitions – 2 set by 10 .

Everything voiced in a visual version looks like this:

Use this scheme and your hands will appreciate it.

Actually, we’re done with the content, let’s move on to...

Afterword

Another addition to the technical pantheon of notes. Today we talked about lifting dumbbells for biceps while sitting at an upward angle. Undoubtedly, this is a worthy exercise, but in order to find out not in theory, you need to personally try it in your gym. How? We will try?

That's all for now. Arividerchi and see you Friday!

PS: do you use inclined benches?

PPS: did the project help? Then leave a link to it in your social network status - plus 100 points towards karma guaranteed :)

With respect and gratitude, Dmitry Protasov.