Standing dumbbell curl

Standing dumbbell curl - it's classic basic exercise, the purpose of which is to build the mass and volume of the shoulder flexor and increase the strength of the biceps.

Dumbbell lifts can be done:

1. Simultaneously.
2. One at a time.
3. Alternately.

How to properly perform dumbbell curls while standing?

1. Maintain a stable vertical position, keeping your feet shoulder-width apart.
2. The back is straight, always level.
3. Extended arms with dumbbells on hips in front or side.
4. Bend your arms at the elbow joints, while keeping your shoulders vertical at all times. Raise the dumbbells to your chest while exhaling.
5. Next, while inhaling, slowly lower the dumbbells to their original starting position, fully extending your arms.
6. The “Rising” phase should be slightly ahead in time (two to three times) of the “Lowering” phase.

To overcome the barrier in the development of your muscles, use elements of “cheating”:

1. Help with feet
2. Sharp jerks
3. Body tilts to the sides,
4. Movement by inertia.

To minimize cheating elements:

1. Do the exercise not standing, but sitting.
2. Rest your back against a vertical surface.

Practice Dumbbell Curls: How to grab, so pickup, apply supination And pronation – twisting (rotation) of the hands in different directions during movement.