How to do bent-over dumbbell concentration curl

Lifting dumbbells is a very simple form of exercise. This exercise is not only simple but also not complicated. In daily life, you can achieve certain effects by doing bent-over dumbbell curls. Then practice with the dumbbell arms slowly and move the dumbbells to the position you need. But in this process we must also ensure reasonable breathing and understand the methods of our family members.

Standing Dumbbell Curl

?Grip the dumbbells with both hands, with elbows slightly bent.

Bend the dumbbells and move them to the position shown in the picture.

?Return slowly, feeling the contraction of your biceps.

?Keep your elbows slightly bent.

Compared with barbell curl, dumbbell curl generally uses alternating upward movement, which is its unique advantage. Alternating Dumbbell Curl can reduce the leverage and focus more on the target muscles.

Dumbbell curls can be done sitting, standing, or lying on an incline.

Target training area: Biceps, brachialis

Sculpt and isolate the biceps, increase the size of the biceps and highlight the peak.

Action essentials:

(1) Standing Dumbbell Curl and Seated Dumbbell Curl:

Upright Dumbbell Curl

Stand upright (you can also sit on the end of a bench or a vertical bench with a backrest), hold dumbbells in both hands and let them hang at your sides, with your palms facing each other and your elbows against your sides.

Alternating Dumbbell Curls

Use your elbow as a fulcrum, bend your forearm upward while externally rotating your forearm with your palm facing upward. Raise to the highest point, tighten your biceps, and pause.

Then control the restoration. Then do the same with the other arm. The purpose of external rotation of the forearm and wrist is to fully contract the biceps and exercise the medial head of the biceps to better separate the biceps.

Alternating Dumbbell Curls

Similar exercises on equipment:

Machine dumbbell alternating curl Machine dumbbell alternating curl Machine dumbbell alternating curl

(2) Incline Dumbbell Curl:

Incline Dumbbell Curl

Lie on your back on an incline bench, holding dumbbells at your sides, bend your knees, place your feet on the ground, and keep your upper arms close to your sides.

Curl the dumbbells, contract your biceps to the limit, and then slowly return to the starting position.

You can practice with both hands at the same time, or you can practice with one hand alternately.

Alternating Dumbbell Curls

Similar exercises on equipment:

Machine Dumbbell Alternating Curl Machine Dumbbell Alternating Curl

Note:

When curling upwards, rotate your forearms outward with your palms facing upwards. Otherwise, it will become a dumbbell side curl that mainly exercises the outside of the biceps (as shown below). Pay attention to the difference between the two.

The above article introduces the correct method of practicing dumbbells. I hope that everyone can find the correct precautions while practicing dumbbells. When paying attention, we must ensure even breathing, relax the muscles quickly, and avoid excessive muscle tension in the process of lifting dumbbells, which may cause ligament strain.