Double blow when working with dumbbells - biceps supination.

Let's remember one good old exercise from the arsenal of bodybuilding and fitness: standing dumbbell curls. Moreover, in this case, the key point is lifting the dumbbells, because this technique is not applicable for the barbell...

As you know, a variation of this exercise with dumbbells has some obvious advantages and can be performed: simultaneously with both hands or alternately with one or the other... However, not everyone knows that when performing this exercise you can use such an important addition as supination. So, the topic of this note: supination of the biceps when lifting dumbbells from a standing position is an excellent exercise in bodybuilding and fitness for a comprehensive effect not only on the biceps, but also on the muscles of the forearm and hand. By the way, let’s immediately make a reservation: generally speaking, the term “biceps supination” is not entirely correct. The biceps brachii muscle cannot be supinated, and the anatomically correct term is “hand and forearm supination.” What is it? - in fact, this is an outward rotation (about 180 degrees) of the hand and forearm from a palm-down position to a palm-up position. The antagonistic inward movement in the opposite direction is called pronation.

So, we’ve sorted out the theory and principle of operation of our body, now let’s look at dumbbell biceps curls using this mechanism:

1. Starting position: standing, feet shoulder-width apart, arms with dumbbells lowered, grip option - “over-grip” - with your fingers facing you.
2. With a sharp exhalation, we carry out alternate or simultaneous lifting of dumbbells on the biceps, with simultaneous supination - rotation of the forearm and hand with the apparatus. In other words, in the process of lifting, by rotating the hand, we change the grip option of the projectile from overhand to undergrip.

1. In the final phase of the movement: the arm is bent at the elbow as much as possible, and your fingers are facing you. This ends the positive phase of repetition.
2. We perform the negative phase of the movement with a slow inhalation - lower the dumbbell to the starting position. In this case, we use rotation of the hand with the projectile in the opposite direction - pronation.