Master of all site and fitness trainer | more >>

Genus. 1984 Trained since 1999. Trained since 2007. CCM in powerlifting. Champion of Russia and the South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1 rank by weightlifting. 2-time winner of the championship of the Krasnodar Territory in t / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.

Place in : out of competition ()
The date: 2012-05-29 Views: 163 472

For what articles are given medals:

Core muscles -
Additional- shoulder muscle
Difficulty of execution- light

Curl with dumbbells sitting at an angle - video

Weight and reps for beginners

For men: 10 - 15 reps of 7 - 10 kg (each dumbbell). 2 - 3 approaches.
For women: 10 - 15 repetitions of 3 - 4 kg (each dumbbell). 2 - 3 approaches.

Load on muscle groups

The load is indicated on a 10-point scale (the total load is summed up)

Description of the exercise

The more you make the angle of inclination, the more your biceps will stretch. Usually put 50 - 70 degrees. At the bottom, try to relax your hand. And no swings. This version of the exercise is more difficult than just sitting. Not recommended for beginners.

Main chips

1. To further stretch the biceps, you need to press your head against the bench. Then you will involuntarily turn your chest and take your shoulders back. 2. It makes sense to tilt the bench up to 50 degrees relative to the floor plane. Usually they do 60 - 70 degrees. Bent over below 50 degrees will stretch the biceps very hard and can cause injury in the form of tendon strains. 3. It is harder to pump biceps under an incline than standing. Therefore, the weight of the dumbbells should be 80% - 90% of those with which you pump the biceps while standing. 4. You need to lower your hands down smoothly and to the end. In no case should you swing your arms back. First, it will reduce the effectiveness of the exercise. And secondly, you can pull your shoulder or arm. 5. For more comfortable performance, it is desirable to turn the brush inward at the lowest point. And at the top point, either turn outward (if you want the outer head of the biceps to be more involved), or not turn it around (then the inner head of the biceps and forearm will work more). 6. You can bend your arms both together and alternately. There are no fundamental differences here. Who likes it better.

Curls with dumbbells - an exercise for the isolated study of the biceps. Athletes perform curls with dumbbells in order to increase the volume of the biceps, as well as develop its peak more strongly. This exercise is one of the isolated ones, there is no point in working with large weights, since the biceps love a large number of repetitions and the maximum feeling of blood filling. The technique of the exercise is quite simple, but look around: every second visitor to the gym performs it incorrectly, and muscle mass their hands do not increase for years.

In our article today, we will tell you how to pump up your arms with this exercise, how to increase the efficiency of doing curls with dumbbells for biceps, and which variation of curls for biceps is best for your goals.

What muscles are working?

Performing this exercise, you load the biceps muscle of the shoulder (biceps) in isolation, and the main part of the load falls on it. upper part, which gives the biceps a more peak shape.

The stabilizers in this exercise are the forearms, front bundles deltoid muscles, brachialis, brachiradilais, and wrist flexors.

Types of curls with dumbbells

Bending arms with dumbbells have several options for performing. They can be done standing, sitting, using a special Scott bench, or even lying down. Next, we will talk in more detail about each type of exercise.

Standing dumbbell curls are the most common variation of this exercise. It is notable for the fact that when it is performed, a slight cheating is acceptable, which makes it possible to work with a little more weight than, for example, with concentrated curls with dumbbells. The exercise can be done in different ways:

• Alternate (alternate) bending of the arms with dumbbells - we perform one repetition of the left and right hand in turn. We do not change the position of the hand, at the bottom point we try to stretch the biceps as much as possible;
• The dumbbell curl while standing with a hammer grip (“hammers”) is a more basic movement that also involves the brachialis and forearm muscles. A well-developed brachialis visually “pushes” the biceps outward, which makes the arm larger, and developed forearms increase grip strength and help us work with large weights in traction movements;
• Bending the arms with dumbbells with supination - the movement affects slightly different muscle fibers due to the supination (turn) of the hand while lifting the dumbbell. You can perform both alternately and simultaneously with both hands.

Standing dumbbell curls are an exercise that requires you to have a strong lower back and maximum concentration on the working muscle. It is recommended to perform it with a small weight and in a large range of repetitions (from 12 and above). Leaning down almost to parallel with the floor, turn the dumbbell slightly and try to lift it to the opposite shoulder, making a short pause at the point of peak contraction.

Seated Dumbbell Curls – Sit on the edge of a bench and perform alternating or simultaneous dumbbell curls. In this position, it will be easier for you to maintain the correct position of the elbows, and the work will be more productive.

Bending arms with dumbbells sitting on incline bench- setting the back of the bench at a slight slope (20-30 degrees), you will feel a strong stretch in the lower part of the biceps at the bottom point of the amplitude. Curls with dumbbells sitting at an angle should be performed smoothly, with a delay of 2-3 seconds in the lower position, so the biceps will receive maximum stress, which will lead to its growth.

Incline Dumbbell Curl – Place the back of the bench at about 45 degrees and lie on your stomach on it. At the same time, raise the dumbbells for biceps with both hands towards the head, being careful not to change the position of the elbows during the approach. The negative phase of the movement is no less important - in no case do we drop the weight down, but control it at every centimeter of amplitude. Exercise is excellent suitable for people who have back problems, as there is no axial load on the spine.

Concentrated curls with dumbbells - isolated exercise to work out the peak of the biceps. In biomechanics, it is similar to bending the arms in an incline, but here we work even more isolated, since the elbow of the working arm rests on the knee or lower part hips. Perform the exercise cleanly, cheating does not make sense here.

The Scott Bench Dumbbell Curl is a similar exercise to the Concentrated Curl. However, a strong focus on the negative phase of the amplitude is required here, this will stretch the biceps well and help to achieve a stronger pump. If in your gym there is no Scott bench, this exercise can be performed on a regular bench with adjustable level tilt - just put the back at a right angle and lean on it with your triceps.

The benefits of exercise and contraindications

The exercise perfectly helps to work out those parts of the biceps that are difficult to “hook” while working with a barbell or on block simulators. Working with dumbbells does not require such a strong concentration on correct position body, as when lifting a barbell for biceps, and it is easier for us to establish a neuromuscular connection with a working muscle.

Any variations of dumbbell curls are not recommended for athletes who have suffered injuries to the elbows or shoulder joints and ligaments. During the lifting of the dumbbell, too much load is created on the incompletely healed area, which often leads to a recurrence of the injury.

Exercise technique

Regardless of which type of dumbbell curl you perform (standing, sitting, bent over, etc.), the technical principles are always the same. Compliance correct technique will help you better concentrate on the work of the biceps and save you from possible injuries.

1. In the starting position, the arm is fully extended, the back is straight, and the elbows are located as close to the body as possible or fixed (as with concentrated flexions or lifting for biceps on the Scott bench). The exception is the bending of the arms with dumbbells in the slope - here the elbow has no support, and we cannot press it to the body. However, this does not mean that you can move your elbow forward or backward - this is fraught with injury.
2. Lifting the dumbbell is carried out on the exhale. Many misunderstand the name of the exercise. Bending the arm should represent exactly bending the arm, and not throwing the dumbbell up with the effort of the whole body. It is important for us to properly load the biceps, and not to throw the dumbbell into vertical position at any price.
3. The negative phase of the movement should be accompanied by a breath. The movement should be smooth, it is important to focus on the feeling of stretch in the biceps.

Features and typical mistakes

If this exercise did not lead you to noticeable progress in increasing the volume of hands, then you are doing something wrong. Two way out: hire personal trainer and put the technique of performing this exercise under his guidance or carefully read this section of our article and take into account the information received.

Rookie Mistakes

1. Using heavy dumbbells with the belief that the heavier the projectile, the faster the muscles will pump up. Working with a lot of weight will make the task much more difficult - you will not be able to feel the contraction and stretching of the biceps. In addition, you are unlikely to be able to do a sufficient number of repetitions. The recommended rep range for biceps is 10-15 reps.
2. Excessive cheating. Helping yourself with the body is permissible only when performing the last 2-3 repetitions, when the muscle has almost reached failure. If you start throwing the dumbbell up from the first repetitions, helping yourself with your shoulders and back, then the working weight is too large.
3. Incorrect position of the elbows. It is absolutely impossible to bring the elbows forward when alternately lifting dumbbells for biceps with supination - this is traumatic for the elbow joints.
4. Usage athletic belt without the need. Do not use a special belt if you do not have lower back problems. The axial load here is very small, and you definitely won't get injured. However, the movement requires the correct breathing rate, following the sequence of inhalations and exhalations in the belt is much more difficult.

Technical features

If you have taken into account and corrected all the above errors, now take into account a few simple tips about the technical features of the exercise. They will help you get the most out of it.

1. Many beginners often wonder which is more effective for arm training: curls with dumbbells or hammers. The answer is simple: both exercises are equally effective if done technically correctly, but hammers also load the forearms and brachialis. Perform both exercises for even muscle development and aesthetic proportions.
2. Make your arm workouts more varied - this will give a good stress to your biceps. Vary the order and number of exercises with each workout.
3. Keep the same pace of the exercise throughout the approach - this will make it easier for you to concentrate on contracting the biceps.
4. The more isolated the movement, the better for bicep growth. Try the following trick: in the Concentration Curl or Scott Bench Curl, use an open grip and turn the wrist slightly away from you - this will keep the biceps in constant tension and will not let him relax at the bottom point. Of course, the weight of the dumbbell should be small.
5. To mentally set yourself up for isolated bicep work, try doing a few sets of strict curls with a barbell or dumbbells. To do this, stand up to a vertical back and lean on it with the back of your head, back and buttocks. Have you noticed how much harder the movement has become? Now imagine that all this load falls not on the hands, but on the lower back and shoulders. Still think that you are pumping biceps, and not something else?
. Only 6 rounds.

Bending the arms while sitting on an incline bench

Working muscles:

The main working muscles are the biceps. Auxiliary - muscles of the forearm and shoulder girdle.

Equipment:

Dumbbells and incline bench.

Performing the exercise:

It is necessary to sit on an inclined bench, bend over and take the dumbbells in your hands. In the initial position, the arms are lowered and hang down, the palms look at each other.

With a powerful and sharp movement, lift one dumbbell to the delta (shoulder), turning your palm towards you (supinating). Fully contract the bicep muscles, then slowly lower the dumbbell to the starting position by rotating the palm in the opposite direction. Then, repeat the movement with the other hand.

Do alternating dumbbell raises until you have completed all the planned reps in the approach, then lower the dumbbells to the floor.

Technique:

It is necessary to control the weight during the movement of the projectile. Do not swing and do not throw the weight up with the help of the back and deltas, and do not use the force of inertia.

Range of motion:

At the bottom of the movement, fully stretch your biceps on each rep.

At the top, contract your biceps completely, and don't cross the line where the bicep tension begins to decline.

Summary:

Bending the arms while sitting on an incline bench - great exercise to work out the outer biceps. Most athletes are addicted to exercises for internal muscle biceps, since it is this part of the biceps that creates a beautiful circle in the form of a “ball” on the arm. However, for maximum growth of this muscle group, it is necessary to work out both the inner and outer part of the biceps, as well as the muscle under the biceps - the brachialis. That's why this exercise can easily be included in a biceps workout. There is an excellent variation of this exercise - bending the arms on a horizontal bench. I personally prefer it horizontal bench. Taki outer part is better worked out, and the muscles are better stretched during the exercise.

_____________________________________________________________________________

BICEPS	TRICEPS	FOREARM

Good day, dear readers, admirers and other personalities! As usual, on this middle day there is a technical note on the project, and today we will talk about sitting dumbbell curls.

After reading, you will learn all about the muscle atlas, the benefits and execution technique, we will also find out how good this exercise is and whether it is worth including it in your training program.

So, make yourself comfortable, let's start lightly.

Lifting dumbbells for biceps while sitting. What, why and why?

How I love to see new faces in the hall, especially newcomers, because it's just a balm for the soul, or rather tar :) - everyone does whatever they want and it's not right. They pump the press to remove the stomach, perform tilts with dumbbells to narrow the waist, perform deadlift with an interrogative back, and so on and so forth. This time my attention was drawn to a group of young people who, apparently, wanted to acquire not bad biceps and, therefore, did sitting dumbbell curls. I thought, before doing it, at least go to the Internet, or even better on the ferrum-body and read it for the execution technique, but then I caught myself thinking that we don’t have this exercise in our bins. Without hesitation for a long time, I took my hands to my feet, flew home by the pen and dashed off this note. What came out of this skating :) now we will find out, let's go.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

Muscular atlas

The Seated Dumbbell Curl is one of the best isolation exercises for developing the biceps brachii. Main motor units are the biceps, brachialis/brachialis, and brachiradialis/brachioradialis.

Muscular ensemble exercises include:

• targeted - biceps shoulder
• synergists - brachial / brachioradialis muscles;
• stabilizers - anterior delta, wrist flexors.

Full muscle atlas is the following picture:

Advantages

By performing the sitting dumbbell curl exercise, you can expect to receive the following benefits:

• development of strength and muscle volume of the upper arm;
• muscle toning and tightening (especially true for girls) without pumping arms with a large number of repetitions with low weight;
• stretching the long head of the biceps and contracting it with more force;
• pulling up the biceps of the lagging arm with asymmetric muscle development;
• less stress on the wrists in the case of barbell work;
• improvement of the peak shape of the biceps due to the supination of the hand at the top point of the movement;
• development of the brachioradialis / brachial muscles that push out (the last) biceps.

Execution technique

Despite the apparent simplicity, the exercise has its own characteristics. Step by step technique execution looks like this.

Step #0.

Sit on a bench with dumbbells in each hand and lower them to an outstretched arm position. Keep your elbows as close to your body as possible. Turn your palms so that they look at each other at the bottom point (neutral grip). Direct your gaze in front of you. This is yours starting position.

Step #1.

Keeping your upper arm stationary, begin to lift the dumbbell with an isolated biceps contraction, turning your wrist away from you. As soon as the dumbbells reach shoulder level, perform additional supination (extroversion) brushes. Hold this contracted position for 1-2 accounts. Slowly and under control, begin to lower the dumbbells down, turning your wrists and returning them back to position. neutral grip. Repeat the specified number of times.

In the picture version, all this disgrace looks like this (option number 2 - alternate version):

On the move like this:

Variations

In addition to the classic version of lifting dumbbells for biceps while sitting, there are several variations of the exercise, in particular:

• alternate lifting on a bench at an angle upwards;
• simultaneous lifting on a bench at an angle upwards;
• hammer grip raises (simultaneous/sequential).

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

• do not spread your elbows, keep them close to the body throughout the movement;
• do not throw dumbbells up with your hands, lift the projectile only due to contraction of the biceps;
• when lowering the dumbbell, do not unbend your arm to the end, maintaining constant tension;
• slowly ( 2-3 counts) unbend your arm and bend faster;
• before working approaches, perform 2-3 warm-up with reduced weight;
• at the top point, make an additional rotation of the brush;
• linger on 1-2 bills at the top in a shortened position;
• breathing technique: for contraction (lifting the projectile) - exhale, return to IP - inhale;
• numerical training parameters: number of sets 2-3 , repetitions 10-12 .

With the theoretical side finished, now let's look at some practical points.

Seated dumbbell curl is an effective exercise?

As the results of studies of electrical muscle activity (EMG) show, seated dumbbell raises are in the top 3 the best exercises for the biceps brachii. In particular, the places were distributed as follows:

• concentrated curls with dumbbells while sitting - 97% ;
• curling arms with dumbbells sitting on a bench at an angle upwards - 88% ;
• standing barbell curl ( narrow grip) – 86% .

The data suggests that if you want best results in arm development, sitting dumbbell curls should definitely be included in your PT.

Lifting dumbbells sitting or standing. Which option is better?

Few people know, but most muscles are strongest when they are in a slightly stretched position, the muscles of the arms are no exception. Those. when the hand is behind the body (elbows pulled back) the biceps are stretched - its length exceeds normal (when the arms are along the body). From the point of view of biomechanics, this position is the most beneficial for starting repetitions, because. allows you to generate more force on one muscle fiber and lift more weight.

Therefore, your training program should definitely include a biceps exercise from a stretched position, for example, lifting dumbbells while sitting on a bench at an upward angle.

Actually, this was the last dark information, let's summarize and say goodbye.

Afterword

Today we have expanded our technical pantheon of notes with an article about sitting dumbbell curls. Definitely, the exercise deserves the closest attention, and in order to start paying it, we blow into the hall, practice and draw the appropriate conclusions. How are you still here? :)

That's all for now, see you soon!

PS. Do you use bicep curls in your workouts?

P.P.S. Did the project help? Then leave a link to it in the status of your social network- a plus 100 points to karma, guaranteed :).

With respect and gratitude, Dmitry Protasov.

A. The exercise works the muscles of the shoulder part of the arms, especially the biceps and shoulder muscles.

B. Lying on the bench with your back, dumbbells in your hands.

B. Keeping your torso on the bench, slowly bend your arms, moving the dumbbells from the bottom position to your shoulders. Repeat the exercise.

D. If you rotate your hands from a fully pronated position (palms down, thumbs inward) to a fully supinated position (palms up, thumbs out) at the top of the movement, you will achieve additional muscle contraction.

13. Lifting the torso in a reduced amplitude from a prone position.

A. This exercise works the upper part of the abdominal muscles.

B. Lying supine on the floor, legs with the back of the legs placed on the bench, arms crossed over the chest or connected in a "lock" behind the head.

B. Slowly raise your shoulders until your shoulder blades are 2.5-5 cm off the floor. Hold for a second, return to the starting position and repeat the exercise.

D. To achieve even better muscle contraction when performing a rise from a prone position, press your lower back to the floor.

14. Raising the legs, lying on an incline bench.

A. This movement works the muscles of the lower abdomen and the flexors of the hip joint.

B. Lying with your back on the floor or incline bench, lower back firmly pressed to the floor or bench.

C. With your body stabilized and your lower back firmly on the floor or bench, bend your knees slightly, lift them up perpendicular to your torso, then lower back until your heels touch the floor. Repeat the exercise.

D. To keep the tension in the lower abdominals, make sure that the back remains pressed at all times during the exercise. If you relax, you will transfer most of the load to the lower back, and the exercise will lose its effectiveness as aimed at developing the lower abdominals. To intensify the exercise, use an incline bench.

15. Rise on socks with a barbell on the back.

A. Exercise loads the gastrocnemius and soleus muscles of the lower leg.

B. Place the bar on your shoulders, balancing it as if you were about to do a squat. Stand with your toes on a wooden board measuring 10x10 or 5x10 cm. The distance between your feet is 20-25 cm (socks point straight ahead). The lower you can get your heels down, the better.

C. Keeping your legs straight, rise on your toes as high as you can. Slowly return to the starting position; repeat. The exercise can be performed with a dumbbell in one hand.

D. It may be difficult to maintain balance, but if you rise slowly on your toes, you should be able to achieve this. large halls have special machines for the calf muscles, eliminating the problem of maintaining balance.

On the second set, turn your toes outward at a 45-degree angle. In the third approach, turn them inward at the same angle. Each position of the feet loads the calf muscles in a slightly different way.

POSTER #2-INSTRUCTIONS

1. Lifting the bar to the chest.

A. This movement works the upper, middle and lower muscles back, trapezium, neck, hips and arm flexors. This is a good general exercise.

B. The bar is at the front of the shins. Lean forward, back straight, head up, gaze forward, grip the barbell with palms back.

B. Keeping your back straight and using a shoulder-width grip, raise the bar to your chest in one motion. Hold it close to your body, all the while focusing on increasing the speed at which you pull the bar.

D. Think of the hands as simple hooks that transfer force to the bar. All the work is done by the legs and back!