Seated dumbbell curls


Sitting dumbbell curls have an undoubted advantage — they exclude body tilts and due to this they specifically load the biceps

Benefit exercises

Seated dumbbell curls are one of the basic exercises for developing strength and mass of the biceps. Compared to other exercises, it has several advantages:

  • firstly, dumbbells, unlike barbells, do not cause pain in the elbow joint and wrists when lifting for biceps
  • secondly, dumbbells, unlike a barbell, do not limit the degree of turn of the hand, so the biceps are stretched to the maximum, which contributes to their rapid growth
  • thirdly, unlike standing dumbbell lifts, in a sitting position on a bench, leaning on the back, you exclude body jerks when lifting dumbbells, which means that the load falls completely on the biceps

Regular exercise for the development of the biceps develops the flexor muscles of the arm, and this contributes to the progress in sports such as gymnastics, climbing, martial arts, tennis, golf, baseball and many others.

Seated Dumbbell Curl Technique

Dumbbells can be lifted either alternately or both at once.

Correct execution technique:

1. Take a dumbbell in each hand with a neutral grip and sit on a bench with a back. Lean on the back of the bench, straighten your chest and shoulders. Hands with dumbbells hang freely, the lower back is slightly arched, and the abs and back muscles are slightly tense. This is the starting position for the exercise.

2. Inhale, hold your breath and gently lift the dumbbells up. When the angle in the elbow joint is equal to 90 degrees, begin to turn the hands up, continuing to raise the dumbbells almost until the pancake touches the chest.

3. At the top of the movement, pause and tighten your arm muscles even more. Then, as you exhale, slowly lower the dumbbells to the starting position.

4. Perform the required number of repetitions.

It is important:

sitting dumbbell curls

When lifting dumbbells, do not move your elbows and do not take your hands away from your body.

Do the exercise at a moderate pace.

Raise both dumbbells at the same time and at a moderate pace.

Do not lift your torso off the back of the bench and do not lean forward, otherwise you risk injuring your spine.

Holding the breath while moving the dumbbells contributes to the development of a more powerful effort for lifting and serves as an injury prevention.

Note that by lifting both dumbbells at the same time, you eliminate the tilt of the body to the side, which will save you from injury.

Options exercises

  • Standing dumbbell curls for biceps.
  • Lifting dumbbells for biceps, sitting on a bench with an inclined back. In this position, the elbow constantly remains behind the body, while both heads of the biceps are fully stretched, and when the dumbbell lift begins, all the tendons are in a tense state. This increases the effectiveness of the impact on the biceps.
  • Dumbbell raises on the Scott bench. This option allows you to fix the position of the hands and eliminates the help of the body.

Working muscles

The following muscle groups receive the greatest load:

  • biceps
  • brachioradialis muscles
  • forearms

Alternative exercises

  • Barbell curl for biceps
  • Concentrated bicep curls

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