Should I practice barbell curls or dumbbell curls first?

I think if you are working on biceps, you can do barbell curls, because this effect is better.

The movement of doing the barbell curl is mainly to exercise the biceps muscles of the arm. The barbell curl is a single-joint movement.

Therefore, when the practitioner exercises the biceps brachii of the arm with this action, it is easy to feel the force of the biceps, and it can be said that exercising the biceps brachii with a barbell curl is one of the most effective movements. Let's take a look at the essentials of the barbell curl:

Barbell curls are also called chest curls, weight-bearing curls, etc., abbreviated"Curl", focusing on the brachialis, biceps, brachioradialis and pronator teres.

Being able to have a high bulge of the upper arm flexors is a great concern and dream of bodybuilding enthusiasts, so this action is favored by everyone.

Movement process: Hold the barbell in front of the body with both arms straight, open the left and right sides of the same shoulder, and straighten the upper body. Elbow fixation, active contraction of the biceps and brachii muscles.

Slowly raise your forearms and gradually move your arms closer to your upper arms until these muscles are no longer contracted. Pause for a moment, then slowly lower down to restore.

Practitioners generally stand with their feet shoulder-width apart, tighten their waist and abdomen, and hold the barbell in front of their body with both hands clamped on both sides of their body.

Barbell first compound action priority.

Therefore, adding some externally rotated dumbbell curls can make the inner and outer biceps muscles develop in harmony and appear fuller.

1. Rotate your wrist but not too early.

Now that all curls involve the flexion of the elbows, except for the hammer curls, the forearms are rotated upward, that is, the palms are up. But the question is, when is the best time to spin the palm? Don't be the first to spin your wrist!

If you're practicing dumbbell curls, bend your elbows and rotate your forearms until you contract, or even a little external rotation to the top.

2. Change the grip to increase shrinkage.

When doing dumbbell curl training, it is recommended to hold the outer edge of the dumbbell grip, you will feel that the dumbbell becomes heavier and will force the wrist to rotate with more force, so that the appropriate change of grip can make the bis better exert strength.

3. Centripetal centrifugation is treated equally.

Centripetal is the part that is restored from the first half of the curl to the contraction phase, while centrifugation is the part that is restored from the end of the contraction. Many athletes only care about centripetal when training the biceps, but they don't care about centrifugation, and they directly throw off the dumbbells after completing the contraction. This will cause danger and leverage, and the second will greatly reduce training.

In fact, centrifugation plays a vital role in any movement, not only for squats, bench presses, deadlifts, but also for bicep training. And centrifugation has a great impact on muscle growth, so it is recommended to reduce the weight and do every action well, and do not deceive yourself.

4. Alternate training is more targeted.

Many times when doing dumbbell curl training, it will alternate left and right, which is also more recommended. Because when you alternate training, you'll use your whole body control to focus more on lifting the weight on one side steadily, allowing it to fully contract and stretch and then cycle on the other side. However, if you rotate both dumbbells at the same time, you need to use your body to lift twice as much weight, and the core and lower limbs of your body need to exert more force than they alternate.

Therefore, according to your actual situation, you need to strengthen ** at this stage, whether it is a bicep or a core or lower limbs.

5. The shrinkage stroke should be appropriately lengthened.

As mentioned earlier, both the long and short heads of the two heads have the effect of flexing the shoulder joint. It is recommended to curl to the limit of the bicep contraction when the movement and weight can be controlled, and then lift slightly upward to the dumbbell or barbell to the height of the nose to make the contraction of the biceps brachii more complete, which is also suitable for barbell curls.

Dumbbell curl is a special action to train the biceps, pull-up grip (back of the hand to the face) is the action of practicing the back but there are biceps involved, but the biceps are not the main force muscles, the backhand pull-up is more forceful, but because it is self-weight training, it is difficult to train the biceps in place in general training, and the pull-ups are in place, which does not mean that the biceps are in place, if you want to practice the biceps, the dumbbell curl is a good action, and some variant movements such as hammer curls, elbow and knee curls, you can arrange several movements, In this way, the biceps brachii are trained in order, and the effect is incomparable to doing pull-ups.

Regular dumbbell curls.

Hammer curl, seated elbow to knee curl.

Dumbbell curls are more effective because dumbbell curls are isolated movements that specifically target the biceps, however pull-ups also involve the latissimus dorsi, so they are not a good choice, and curl dumbbells or barbells are the best!

In fact, as long as you train any of them well, it is very effective, but if you are still thinking about choosing here, then you will definitely not have that kind of muscle.

Reverse grip pull-ups are a bit better.

You can do battle ropes, arm flexion and extension, dumbbell front raises, push-ups, dumbbell presses, dumbbell side raises, barbell weight-bearing deadlifts and other movements.

Dumbbell hammer curls, pull-ups, etc. Dumbbell hammer curls to help you train your biceps brachii more dimensionally. Pull-ups, while working on the back, will also work the biceps brachii and strengthen the lower arm muscles.

Yes. Because push-ups also work the biceps, and they work very well to make the biceps stronger.

1. There is a certain recovery period after muscle fatigue, generally large muscle groups such as back, chest, and legs are about 72 hours, small muscle groups such as two heads and three heads are about 48 hours, and the abdomen and calves are not easy to fatigue muscles can be practiced every day. Therefore, it is best to practice the two heads every other day.

2. Each exercise can be carried out with three to four movements. For example: one-arm curl (wrist does not rotate inward at the highest point), single-arm curl (wrist rotates inward at the highest point), single or double arm curl with two palms facing each other.

3. Several action cycles are carried out in three groups each, with about 15 in each group. It doesn't matter if you sit or stand, you can change it at any time so that it is not boring.

Biceps 10 kg dumbbells are smaller.

3 points of practice and 7 points of nourishment.

I don't give any points, hey.

Dong Ganling bends to practice, the low point of the biceps muscles should be paid attention to, that is, the strength must be exercised with their own skill, otherwise it will hurt the biceps, the second point is that you should pay attention to the warm-up action when practicing, the warm-up action must be standard, otherwise the muscles will be damaged.

The first point that should be paid attention to is the grasp of the amount of attention, do not use brute force too much, otherwise it will hurt your muscles, and the second point that you need to pay attention to is that you should pay attention to this stretching action when bending, and lift it up slowly, don't lift it too fast at once, otherwise the muscles will be seriously strained, which needs to be paid attention to.

Breathing rhythm, range of motion, normative behavior. A good breathing rhythm can make the exercise more effective with half the effort, and the range of motion and standardized behavior can maximize the effect of the exercise.