Basic variations of dumbbell biceps curls, technique for performing them

The simplest thing anyone can do for their biceps is lifting dumbbells. The exercise is part of a beginner’s training arsenal, it helps to work both the biceps and the forearm muscles, and can be performed in different variations - with a straight grip, a “hammer” grip, alternately, simultaneously, standing, sitting, on a Larry Scott bench, in a strict style with support on the wall . This one movement was enough for millions of Soviet guys to get tolerable biceps. In modern bodybuilding, it helps to achieve impressive results - large, symmetrically developed arms are the main goal of the one who does lifts.

Features and Benefits

First of all, you need to figure out which muscles work when performing this exercise. When lifting sports equipment, several groups are involved at once. Among them:

• shoulder;
• brachioradialis;
• anterior delta;
• center and top of trapezoidal;
• wrist flexors;
• biceps;
• levator scapula.

Some of the benefits of dumbbell curls include the following:

1. The biceps brachii muscle is worked.
2. Hands increase in volume.
3. Increases strength and mass of the biceps.
4. It is possible to get rid of muscle imbalance.

The variety of exercises using dumbbells for biceps is quite large. Each athlete can choose a suitable complex for himself. It is necessary to strictly adhere to technology and observe safety measures in order to achieve the desired result.

For girls who do not want to significantly increase the volume, shells with a small mass are suitable. In this case, it will be possible to increase the tone of your arms and visually tighten them.

Correct technique

It is important to figure out how to pump up your biceps at home correctly. The easiest way to understand this is by the technique of performing the exercise while standing. The training scheme is as follows:

1. Feet are shoulder-width apart. Hands with dumbbells are turned towards the body. The arms are slightly bent.
2. The position of the elbow joints is fixed by pressing them to the body. The abs tense.
3. The arms slowly bend.
4. The dumbbells are raised to shoulder level, but the hands are not pressed against the shoulder joints. Otherwise, the load on the muscle tissue will be partially reduced.
5. At the top point there is a delay for a couple of seconds.
6. Hands slowly drop.

When working out with dumbbells at home, you need to take into account several important nuances. It is strictly forbidden to use the force of inertia, perform jerking movements and twist the wrists back. If at the last repetitions there is no strength left at all, it is recommended to reduce the weight of the apparatus or reduce the number of movements in the approaches.

Exercise technique

Seated dumbbell raise

How to choose dumbbells?

The most versatile version of the equipment is collapsible, which allows you to adjust the weight of the gymnastic equipment. These weights contain a rigid steel rod with disks and threads. Circles can be rubberized or metal. The first type has the advantage that it does not destroy surfaces during use and storage.

When doing home exercises, mostly use solid dumbbells. Such weights are suitable for constant training. Considering that the load is gradually increased, this type of projectile will be needed for a certain period of time. If equipment is missing, it is initially replaced with water bottles.

Variations of the exercise

It is worth noting that exercises with dumbbells can be performed in several ways. Each of them has a number of features. Although the principle remains the same, the execution technology is still different. Accordingly, the training program will also vary.

With emphasis on the thigh

This exercise will help to quickly pump up muscle tissue. Its peculiarity lies in the fact that even projectiles with a large mass can be used. This is due to the fact that the elbow is securely fixed, resting on the thigh. Lifting impressive weights becomes as safe as possible. The following actions are performed:

1. The athlete sits on a bench, spreading his feet and resting his feet on the floor for maximum stability.
2. Take a dumbbell in one hand.
3. The body leans forward slightly, but the back continues to remain straight.
4. The elbow rests on the inner thigh. It should be slightly bent.
5. The second limb is placed with the palm on the knee or thigh of the second leg.
6. A shoulder press is performed and the apparatus is held in this position for a couple of seconds.

All that remains is to return to the starting position and perform the required number of repetitions. Then the projectile is transferred to the second hand. The exercise is done again with strict adherence to the instructions and thus the other biceps is pumped up with dumbbells.

Lying on an incline bench

Unlike standing dumbbell curls, the target muscle tissues are initially already in a stretched position. You can pump them up on an inclined bench. You need to do the following:

1. Raise the back of the bench so that it is positioned at an angle of 45 degrees.
2. Take the equipment and sit on the prepared bench.
3. Turn your palms toward your body and bend your elbows slightly.
4. Use your muscles to fix your elbows.
5. Take your time and lift the dumbbells as slowly as possible.
6. When a right angle is reached, hold for a few seconds.
7. Return to original position.

It is unacceptable for hands with projectiles to hang on the sides of the body. Otherwise, you will not be able to perform the biceps exercise correctly.

Reverse grip and “Hammers”

Among the effective exercises for biceps and triceps are hammers with dumbbells, as well as lifting equipment with a reverse grip. They can be performed both from a sitting and standing position. The underlying technology should be considered. When using a reverse grip, you need to do the following:

1. Take dumbbells in your hands.
2. Place the projectiles approximately shoulder width apart.
3. The elbow joints must be pressed against the torso.
4. Bend the brush slightly.
5. Perform a smooth lift of the dumbbells, accompanying this movement with exhalation.
6. Slowly lower the projectile while inhaling.

The biceps hammer exercise provides an isolated load. If it is not felt, then some mistakes have been made. The following scheme should be followed:

1. Take the shells and hold them parallel to the body. The back should be straight. Elbows are placed as close to the ribs as possible.
2. The arms are bent and both dumbbells are raised at the same time.
3. When performing the hammer exercise with dumbbells, your arms are bent until a right angle is reached between the biceps and forearm.
4. There is always a pause at the top, after which there is a smooth return to the starting position.

Hammers can also be made in several variations. For example, doing dumbbell curls while standing, sitting and on a bench. Depending on which option is chosen, the number of support points varies. Perhaps, when performing a specific exercise for the arms with hammer dumbbells, it will be much easier to leave the body motionless.

Hammer grip

Supination

Standard exercises with dumbbells at home allow you to work only certain areas of the biceps. There is no load on absolutely all muscle tissues. True, it is still possible to achieve the desired result. For this purpose, dumbbell curls for biceps are performed with supination. By changing the position of the hand and turning it towards you, the shoulder muscles are also included.

These actions must be performed strictly according to the rules. Turns are carried out only at the moment when the angle at the elbow reaches 90 degrees. Otherwise there is a risk of injury. The wrists are rotated to their original position even before the hands are down.

Biceps anatomy

The biceps is a very small muscle group. This biceps muscle begins under the deltoid and continues below the scapula.

Its basic function is to rotate the wrist and flex the arm. Because a powerful physique is associated with big arms, many athletes focus their energy and attention on building biceps.

These smaller muscle groups tend to respond differently to larger muscle groups because they have limited participation in daily activities outside the gym. They will respond almost immediately to any stimulation because they don't work much.

When we start training, it is an extreme shock to the body, in this case to the biceps. In response to the shock, the biceps begins to adapt to it and becomes larger and stronger.

You can read more about the anatomical features of biceps training here. And now we will step by step analyze an excellent workout for biceps, which you will perform exclusively with dumbbells.

Incorporation into a training program

It is important to properly develop a biceps training plan. If the main goal is to increase its volume, then just lifting the shells will not be enough. The complex also includes barbell lifts using a reverse grip.

For men just starting to master bodybuilding, as well as girls, it is recommended to start training with light weight equipment. Once the technique has been mastered, you can gradually increase the load by increasing the weight.

To pump up your biceps, it is enough to perform up to 4 approaches with a maximum of 12 repetitions each. In order to increase efficiency and stimulate blood circulation, it is recommended to stretch the muscle tissue after each approach.

It is also worth considering that not everyone can perform biceps exercises. There are a number of contraindications to such physical activity. For example, with injuries to target groups of muscle tissue, with inflammatory and degenerative processes in the wrist and elbow joints. Such physical activity, if contraindicated, can cause significant harm.

It is enough to include up to 4 approaches to a maximum of 12 repetitions each in your workout.

Beginners should choose light weight equipment to perform the exercise.

Basic mistakes

Using heavy dumbbells

Many athletes believe that the larger and heavier the dumbbell, the faster their muscles will grow. But when training arms, this approach works very poorly. Curling your arms with more weight will make it more difficult to maintain the correct form of the exercise. And athletes who do not have good neuromuscular connections will not be able to feel the biceps working. And instead of targeting them, they will shift the load to the auxiliary muscles. Since all their attention will be aimed at throwing the unbearable weight upward at any cost. Therefore, the weight of dumbbells should grow along with your physical fitness, and not ahead of it.

Abuse of cheating

Correct use of this technique will allow you to develop the full potential of your biceps. That is, we do as many repetitions as possible, and for the last 1 or 2 we throw the dumbbells up using our shoulders. And then we slowly unbend them. Thus, we give the biceps the opportunity to work in the eccentric phase, squeezing the maximum out of it. But if you abuse this technique and start using cheating from the very first approaches. Then you will simply drive yourself into overtraining. And you won’t be able to show good results in basic exercises, where these muscles also take part.

Bringing your elbows forward

I already talked about this in this article. Your elbows should remain motionless throughout the entire exercise. If we start to move them up, then most of the load will go to the front delts. Consequently, the effectiveness of the exercise will become less. Plus, you can injure your shoulder and elbow joints.

We can conclude that incline curls are a very effective exercise. It should be performed after basic exercises to more fully work out the biceps. In order to get maximum results, it is worth working on your technique. Be sure to do a general warm-up at the beginning of your workout. In this case, pay special attention to the shoulder and elbow joints.

Good luck to everyone in your training!