Dumbbell Curls : To build, shape and define the biceps muscle
seated dumbbell curls or standard curl with dumbbells rather than a
barbell means you will use slightly less weight, but the arms are left
free to move through their natural range of motion and you can achieve
an even greater amount of contraction. As with Barbell Curls, you may
cheat a little with this exercise, but keep it to minimum.
1) Sit on the
end of a flat bench, or against the back support of an incline bench
adjusted to an upright position, a dumbbell in each hand held straight
down at arm's length, palms turned toward your body.
your elbows steady as unmoving pivot points, curl the weights forward
and up, twisting your palms forward as you lift so that thumbs turn to
the outside and the palms are facing up. Lift the weights as high as you
can and then give an extra flex of the biceps muscle to achieve maximum
contraction. Lower the dumbbells down through the same arc, resisting
the weight all the way down, until your arms are fully extended, the
biceps stretched as far as possible. Twisting the wrists as you lift and
lower the dumbbells causes a fuller contraction of the biceps muscle and
develops the inner biceps and separation between biceps and triceps
muscle. You can also do seated dumbbell curls standing instead of
seated, which will allow you to use a little more weight, although the
movement will not be as strict.
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