FRENCH JIM
French bench press exercise to increase the volume and strength of the triceps. The exercise affects all three triceps bundles, and especially the upper and long bundles, which visually increases…

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WORKOUT BEFORE TRAINING
And indeed, most visitors to the gyms neglect to perform a full-fledged warm-up before training, at best they will sit down a couple of times and hang on the bar…

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DRAFT BARS TO THE CHIN
In bodybuilding and fitness, barbell-to-chin traction is performed primarily to work on the mass and relief of the middle and upper trapezium and the middle deltoid muscle bundle, as well…

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SQUATS
Squatting is one of the most important basic exercises in bodybuilding and powerlifting. Squats are often used as ancillary exercises in many sporting disciplines, as well as used as a…

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BUILDING ON A TURNIK
One of the favorite exercises of Arnold Schwarzenegger, pull-ups on the horizontal bar, fraught with great potential. Many bodybuilders are not casual attributed pull-ups to basic exercises. The value of…

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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

 

HIMSTER RODS STANDING OVER THE HEAD
Benefits of exercise Bench barbell standing up is attributed to basic bodybuilding and fitness exercises for developing the muscles of the shoulder girdle and triceps. The main load in the…

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HIM RODS OVER THE HEAD
Bench press above head or chest press is an excellent exercise to increase the volume and strength of the shoulders; it develops the anterior and middle bundles of deltoid muscles,…

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SCRATCHES WITH DUMBERS
A trapezoid, of course, is not the muscle for which “pumping” first of all any person who came to the gym is taken. But the more sophisticated he becomes in…

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