Thursday, November 29, 2012
Purpose of the exercise
This resistance exercise engages and develops the biceps. The weights allow a lot of interesting variants.
Targeted Muscles
The biceps brachii short and long serving, the brachialis and brachioradialis.
The brachialis is used during the execution of curl with dumbbell, whatever the position of the hand, it is under the biceps.
The rotation of the wrist during the movement called "supination" (palm toward you) can ask the biceps more.
Hammer curls (thumbs up) seek more intensely for their brachioradialis.
Running the exercise
Starting position, back pressed against the bench or sitting on its end arms against her sides, feet flat on the floor and knees bent to prevent the dumbbells touch the thighs. Bring the dumbbell to shoulder level, the strength of the biceps, by rotating the wrist. Elbows must not deviate forward or backward. Do not use momentum to lift the load, only the forearms should move. If you do the exercise standing, you must bend your knees slightly and move one foot forward, helping to avoid momentum.
Breathing
Inspire movement starts, and blow during flexion.
Safety
The biggest mistake this resistance exercise is to move the elbow during flexion. At this time, the anterior deltoid, ie the front of the shoulder and upper chest, just help the movement to the detriment of the biceps is less busy. To properly perform the exercise, keep your arms close against the sides and perpendicular to the ground.
Variants
A variant often made by beginners is the alternating curl, which consitste to bend one arm while the other descends. Otherwise, you can do this type of curl to the low pulley with one arm, for continued resistance. If you have support, you can also do incline dumbbell curl.
An other exercice for biceps : Curl bar.
