How much should the elbow joint be bent when the dumbbell is raised in front of the bodybell?

The dumbbells are raised flat in front of the standing position, and the elbow joints are not bent.

Try to keep your muscles perpendicular to the ground.

First, bend your legs slightly so that your arms are almost perpendicular to the ground as they hang naturally. In this way, the muscle fibers of your upper limbs will be perpendicular to the ground, and when you are doing this movement, the vertical muscle fibers will be trained to the maximum, and your training will be most effective.

If you don't want to bend your knees, find it tiring or have just finished your leg exercise, you can also stand up straight and lean back slightly with your arms raised. This will also follow the direction of the muscle fibers, while the hands are slightly turned upwards to ensure that the deltoid and trapezius muscles are exercised as much as possible.

2. Don't do it by inertia.

When many people do this action, they will rely on inertia to speed up the action, in fact, doing this fast will not make your muscles get more exercise, on the contrary, it will reduce the effect of the action.

The correct thing to do should be: we can speed up the lift, but we must be as slow as possible when placing the dumbbells downward, because the arm descent process is a process of eccentric contraction, which will continue to destroy your muscles, so that the effect of the training will be more obvious.

1.Hold a dumbbell in each hand and stand upright. Hang the dumbbells in front of your thighs with your arms naturally straight and palms facing your thighs. This is where the action starts.

2.With your elbows slightly bent, use the strength of your shoulders to slowly lift a dumbbell flat forward while exhaling. Do not shake your body or use force during the lifting until your arms are parallel to the ground and your palms are down.

3.Hold on to the top for a moment, feel the muscles in your shoulders contract, then slowly lower the dumbbell back into the starting position and repeat with your other hand.

4.Alternate hands until the recommended number of times.

Variations: This movement can also be done using both hands raised at the same time, or it can be done with a barbell.

With a range of motion of 90 degrees, the more force is generated in the mid-toe the elbow is facing, and the more the elbow is facing forward, the more force is exerted in the toe-in.

You can remove the forearm and not look at it, and you will find that the two extreme positions are the front flat lift and the side flat lift, the same reason.

The suggestion is to take a compromise position, and the anterior and mid-beam huddle can exert a relatively large weight.

Kiss, look if that's the case. That is, holding the dumbbell starts from the straight arm on the side of the body, the biceps muscles exert force, and the elbow joint is bent to make the dumbbell as close to the shoulder as possible, and the lifting is to lift the dumbbell from the shoulder to the top of the head. The biggest force and exercise part of the curl is of course the biceps, followed by the shoulder muscles, the forearm is also involved in the movement, generally speaking, only the elbow joint is required, but it also slightly replaces the shoulder joint activity.

If it's a curl. It is to hold the dumbbell from the straight arm on the side of the body, the biceps muscles exert force, and the elbow joint is bent so that the dumbbell is as close to the shoulder as possible, and the lifting is to lift the dumbbell from the shoulder to the top of the head. The biggest force and exercise part of the curl is of course the biceps, followed by the shoulder muscles, the forearm is also involved in the movement, generally speaking, only the elbow joint is active, but it also slightly replaces the shoulder joint activity.

The muscles that exert the most power in the uplift are the shoulder muscles and trapezius muscles, as well as the triceps. The elbow and shoulder joints are involved in sports. The main force joint of the curl is the elbow joint, the wrist joint is guaranteed to be stable, if the wrist strength is not good, you can replace the wrist brace, or wrap a bandage to strengthen it.

Dumbbells can be exercised in the following ways:

1 Side curl Hold the dumbbell with both hands or one side (fist eye forward), the upper arm is close to the side of the body, hold the bell and bend it up to the front of the shoulder, and slowly lower it to restore. It mainly develops the extensor finger muscles of the forearm and the anterior muscles of the upper arm.

2 Hold the wrist curl Hold the barbell with both hands (palms facing down) at a shoulder-width distance and your upper arms close to your side. Bend the bar upwards and slowly lower it to the limit. The forearm muscles are always in a state of tension during the movement.

It mainly exercises the extensor muscles of the forearm and the lateral muscles of the upper arm.