How to do dumbbell curls correctly, dumbbell curls to exercise where the arm muscles

Nowadays, many people will come into contact with some machinery to help in the process of fitness, because with the help of machinery, the effect of our fitness will be more obvious, and it can also achieve unexpected results. The most common in machinery are dumbbells and barbells, both of which are more convenient and helpful tools. For example, dumbbells can be curled, which can exercise the muscles of the body well, so let's take a look at the standard movements of dumbbell curls in detail!

Dumbbell curl mainly exercises the biceps, in fact, the dumbbell curl mainly exercises the biceps brachii on our body, that is, the muscle on the arm, the arm has solid muscles, but many boys' dreams are actually red biceps is the easiest muscle to see in everyone's body. When you see the muscles on your arms, others will feel that your body is still relatively strong. Therefore, it is very necessary to exercise the biceps, especially for men.

For the seated dumbbell curl, first we need to find a relatively flat bench, then we need to hold a dumbbell in both hands, and then sit flat on the stool. After sitting down, we should hang our arms down, do not lift the dumbbells with our arms, just bring our elbows close to our torso, and then turn our palms so that the palms are facing down on our torso. During this process, you need to keep your upper arms fixed with both hands, and hold the dumbbells in a bent position, but not higher than the thighs, and if you are higher than the thighs, you need to put your palms up at the end of the movement.

If there are no of the above problems, continue to exercise until the biceps contract.

Dumbbell curl precautions, in the process must maintain the contraction of the male biceps, and only the money arm is to remain immobile after moving, and the breathing should be even, exhale when contracting, and inhale when the action is restored. And in this process to find a good bench is also very important, if the bench is too high, or too low will affect the effect of the exercise, to find a bench that is more consistent with your height. The effect of dumbbell curls is not something that can be seen at once, and we must see a certain effect through long-term exercise and perseverance, and I wish everyone can exercise their biceps well.

Dumbbell curls, especially hammer curls. The main thing is to work our biceps, in addition to the brachioradialis muscle, which can also be exercised in the forearm position.

Curls work the brachial, anterior fascicle, and medial forearm muscles of the arm.

Dumbbell curls.

Muscle Exercise: Arm Brachial Muscle Group, Angular Anterior Fascicle Muscle Group, Inner Forearm Muscle Movement Points: Fix the position of the upper arm, feel the contraction state of the brachii muscle, rotate the wrist when going to the upward curl, and keep the palm back.

Beginner: 2 sets of 15-20 times per day, with a 3-5 minute break between sets.

Intermediate: 5 sets of 30 reps per day, with a 5-10 minute break between sets.

Advanced: 12 sets of 50 times per day, with a 20-30 minute rest between sets22 sets of 100 reps per day, with a 3-5 hour rest between sets (this is slightly more difficult, and it is recommended that trainers practice with caution).

Dumbbell curls are an important biceps training method that can help build strength and muscle tone in the arms. Here's a look at the correct posture and precautions for dumbbell curls to help you train better.

Posture preparation. First, pick up the dumbbells of the right weight, hold the dumbbells in both hands, stand up straight, and hang your arms naturally with your palms facing inward. Keep your feet shoulder-width apart and keep your center of gravity balanced.

Action execution. 1) Inhale, slowly bend your arms, pull the dumbbells up until the dumbbells are level with your shoulders, and contract your biceps, hold for a moment.

2) Exhale, slowly lower the dumbbells, return to the starting position, and keep your arms stable without shaking or swinging.

Precautions. 1) When performing dumbbell curls, you should maintain the stability of your body, do not shake or swing your body, and only need to bend your arms.

2) When performing dumbbell curls, you should pay attention to your breathing, pull up the dumbbell when you inhale, and lower the dumbbell when you exhale, so that the breathing matches the movement.

3) When performing dumbbell curls, you should pay attention to the posture of your arms, which should always be kept on the same plane and not shake or swing.

4) When performing dumbbell curls in a perfect circle, you should choose the appropriate weight, not too heavy or too light, so as not to injure the arms or muscles.

The dumb reed curl is an effective biceps training method that can help build the strength and muscle lines of the arms that accompany the biceps. When performing dumbbell curls, you should pay attention to the correctness of posture and precautions to avoid injury or affect the training effect. It is recommended to do dumbbell curl training under the guidance of a professional fitness instructor for better results.

The correct posture for dumbbell curls is described as follows:

Bring your feet together, tighten the core of your abdomen, and sink your shoulders back.

Hold the dumbbells with both hands facing forward and your arms close to your body and keep them in place.

The exertion is mainly based on the elbow joint, bend the arm and lift the dumbbell until the dumbbell is close to the chest, and pause slightly.

Slowly unload the fall back to the starting position, not completely relaxed at the lowest point, and the arm is not fully straightened.

Breathe. Exhale as you bend and inhale as you fall.

Sense of movement. When bending, there is a noticeable feeling of contraction on the front side of the forearm.

Falling to the lowest point, there is a feeling of tightness throughout the arm.

Common mistakes. Error: When bending, the body swings back and forth to borrow force, resulting in poor training results and lower back discomfort.

Solution: reduce the weight of dumbbells; Or lean forward slightly.

Dumbbells for other movements.

Side-raised. Stand upright, holding a dumbbell in each hand, palms facing each other. Keep your arms slightly flexed and raise the dumbbells sideways to slightly above shoulder height. Stop for a moment, then slowly lower the restore.

Romanian deadlift.

Stand upright, push down a pair of dumbbells with your palms and hang them in front of your body. Lift your hips so that your weight falls back to your heels, bend your knees slightly, and slide the dumbbells down your thighs to the middle of your tibia. Restore to the starting position and repeat.

Dumbbell birds. Lie on a flat bench with your feet on the floor. Push a pair of dumbbells on top of your chest, palms facing each other. Keeping your arms slightly flexed, slowly lower the dumbbells down the arc until your upper arms are equal to the ground. Stop for a moment, then follow the same arc to restore the dumbbell to the starting position and repeat.

Vertical stride. Hold a pair of dumbbells hanging down your side. Stand facing the side of the bench, then step on your square leg and place your right foot on the bench.

Push down with your right leg and bring your body onto the stool until your feet are flat on the stool. Then step down with your left leg to return your body to the starting position. Then step up with your left leg and repeat, alternating with double retreats.

Double-sided dumbbell rowing.

Hold a pair of dumbbells with your palms down. Keep your knees slightly flexed, your back straight, and your waist bent down 90 degrees. Pull the dumbbell up on your abdomen and touch your abs with your palms turning upwards. Restore slowly, then repeat.

Shrug. Hold a pair of dumbbells, stand upright, and try to make the acromion shrug towards the ear, then lower, and repeat, without allowing the shoulder to rotate forward or backward.

Front lunge. Hold a pair of dumbbells hanging down to your side, stand upright, and look ahead. Step forward with your left leg until your left knee is bent at 90 degrees and your right knee is almost touching the ground. Add back to the starting position, then switch to the right leg and repeat.

Supine French arm flexion and extension.

Lie on a flat bench with a pair of dumbbells in your palms facing each other and place them above your chest. Keeping your upper arm still, slowly lower the dumbbell to ear level. Stop for a moment, then follow the same arc to restore the dumbbell to the starting position and repeat.

1. First of all, we need to find a relatively flat bench, and then we need to hold a dumbbell in both hands, and then sit flat on the stool. After sitting down, we should lower our arms, do not lift the dumbbells with our arms, just use our elbows close to the body.

2. Then turn the palm of the hand so that the palm of the hand digs down the torso of our body. During this process, you need to keep your upper arms fixed with both hands, and hold the dumbbells in a bent position, but not higher than the thighs, and if you are higher than the thighs, you need to put your palms up at the end of the movement. If there are no of the above problems, continue to exercise until the biceps contract.

Dumbbell curl precautions.

During the process, the contraction of the male biceps muscle must be maintained, and only the arm of the money arm should be kept immobile after moving, and the breathing should be more even, exhaling when contracting, and inhaling when the action is restored. And in this process to find a good bench is also very important, if the bench is too high, or too low will affect the effect of the exercise, to find a cavity or a bench that is more consistent with their height.

1. Choose the right weight before practicing dumbbells.

2. The purpose of the exercise is to increase muscle, and it is best to choose dumbbells with 65%-85% load. For example, if the load that can be lifted at a time is 10 kg, you should choose dumbbells weighing 6 5 kg - 8 5 kg for exercise. When practicing, 5-8 groups a day, 6-12 times per group, the speed of the action should not be too fast, and the interval between each group is 2-3 minutes.

If the load is too large or too small, and the intermittent time is too long or too short, the effect will not be good.

3. The purpose of the exercise is to lose fat, it is recommended that the exercise should be done 15 25 times or even more per group, and the interval between each group should be controlled at 1 2 minutes. If you find this kind of exercise boring, you can combine it with your favorite exercises, or follow along** to do dumbbell aerobics.