How to do bent-over dumbbell concentration curl

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.

<<:  What are the exercises for quadriceps femoris?

>>:  What are some ways to exercise abdominal strength?

Recommend

What are the tips for long-distance running to lose weight?

Exercise is the most recommended way to lose weig...

Does running build muscle?

Running is a very good aerobic exercise. During t...

How many sit-ups should I do every day to lose weight?

I don't know if you have the habit of doing s...

What are the dangers of girls hula hooping?

When talking about weight loss, female friends wi...

Benefits of climbing stairs at home

Although climbing stairs is a popular exercise no...

How to make hip-lifting exercises effective?

When I look in the mirror every day, I still feel...

Young aerobics practices

Young people particularly like aerobics, which is...

How should we care for the newborn baby's swimming belly button?

Nowadays, many parents let their babies learn to ...

Which is better for weight loss: skipping rope or running?

When it comes to losing weight, many people will ...

What is the recipe for beef in fitness meals

The reason why there are so many fitness centers ...

How to practice the vest line?

Many girls who usually exercise and keep fit must...

How exercise can lower blood lipids

We all know that once people get older, their bod...

What are the exercises after skipping rope?

Rope skipping has always been popular among peopl...

What are the taboos when swimming and exercising?

Swimming is a fitness sport, and it is a whole-bo...

Kidney-strengthening exercises can enhance men's masculinity

1. Sit upright with your legs naturally apart Wit...