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BUFFING BY RON HARRIS
If you belong to the few athletes who regularly perform this exercise in their workouts, then you may be interested in some of the rules that I learned during the…

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STRETCHING EXERCISES
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LIFTING DANCERS ON THE BICEPS STANDING

Lifting dumbbells for biceps is similar in its effect to barbell lifts, and besides it has a number of fundamental advantages over it.

First, lifting the dumbbell avoids even hints of pain in the wrists or elbows, which often occurs when working with a barbell. The pain that arises — the result of the unnatural position of the hands and elbows while holding and lifting the barbell — is a harbinger of injuries that can be avoided when working with dumbbells.

The second important point: the straight bar of the rod or the crossbar of the block severely limit the degree of rotation of the brush. And lifting dumbbells for biceps, on the contrary, provides a full and natural turn them out. What leads to a strong reduction in biceps and synergistic muscles, and hence their growth.

Performance technique

lifting dumbbells for biceps Technique exercise:

1. Legs set shoulder width apart. Dumbbells in fully extended arms, palms at the same time facing each other. This is the starting position.

2. Begin to raise the arm, bending it at the elbow joint. When the elbow is bent 90 degrees, begin to turn the palm up, and the movement continues to the upper limit point.

3. After reaching the limiting point, slowly lower the dumbbells down mirror-likely with the arm’s trajectory: when the angle reaches 90 degrees, unfold the palm down and continue the movement of the arm until reaching the starting position.

It is important:

In the dumbbell lift, inhale and hold your breath. Exhale to go down.

Press your elbows to the sides and keep them motionless while doing the exercise. It is important to unfold the hand, at the moment when the forearm is parallel to the floor, otherwise there is a risk of stretching or injury. This by the way also allows you to use the maximum possible weight.

Favorite “cheating” in this exercise is not needed, since it removes some of the load from the biceps, so try to pick up dumbbells of such weight that would not force you to use it.

Options

Lifting dumbbell for biceps sitting.
Lifting dumbbells for biceps, sitting on a bench with an inclined back. In a similar position, the elbow remains permanently behind the body, while both biceps heads are fully stretched and when the dumbbell begins to rise, all the tendons are in a stressed state. This increases the effectiveness of effects on the biceps.
Dumbbell lifts on the Scott bench. This option allows you to fix the position of the hands and eliminates the help of the body.
Working muscles when lifting dumbbells for biceps

 

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