Biceps while sitting on an incline bench. Dumbbell curls while sitting on an incline bench

Dumbbell biceps curl incline bench is an effective exercise designed to accelerate the growth of your biceps. This isolated exercise, so it concentrates all the load in the biceps, excluding the work of other muscles. This exercise primarily targets the biceps and, to a lesser extent, the forearms.

Technique:

1. Sit on an incline bench with dumbbells hanging from your arms. You should be in a tight fit on the bench from your shoulders to your pelvis. This is the starting position.
2. Bend your elbow until the dumbbell is at shoulder height. It is not necessary to touch the dumbbell to your shoulder; it is enough to raise it to the same height. Hold top part hands motionless.
3. Hold this position, then, as you exhale, slowly lower your arm back down.
4. Do required amount once with each hand.

Variations:

Performing an exercise with supination will put even more stress on the biceps. Let your palms point toward the bench at the beginning of the lift, and turn toward your shoulder during the lift.

Note:

Since the goal of any exercise is to build your body, not destroy it, here are a few tips to help you avoid injury:

• Do not use excessive weight. One of the strengths of this exercise is that it forces the biceps to work in isolation. If the weight is too heavy, there is a risk of injury or the use of "chinig" - violations of the technique that reduce the load on the target muscle. In training, it is important to gradually move towards more heavy weights and go to new level only when the muscles are sufficiently developed for this.
• Don't make sudden movements. When the arms are extended downwards, the elbows are in a vulnerable position. Fast and violent movements can tear the tendons in your elbow, especially if the weight of the dumbbell is too heavy. This is especially likely when the forearms and biceps are underdeveloped.
• Don't raise the bench too high. The incline should be 45 degrees, and your back and pelvis should be pressed firmly against the back of the bench. This will help focus the curl on the biceps and prevent you from arching your back, which can lead to injury.
• Don't lift your legs. Your feet should rest firmly on the floor and stabilize your body during the exercise. Raising your legs not only makes the exercise less effective, but also causes you to lose your balance, which leads to poor technique and injury.

Our respect, ladies and gentlemen! Today, as usual, we will explain technical points in performing exercises and let's talk about one of them - lifting dumbbells for biceps. During the post, we will learn all about the muscle atlas, the advantages and features of performing manual lifts. Also, in conclusion, we will find out which exercise option is most preferable in terms of maximum impact on the muscles.

So, sit down please, let's start broadcasting.

Lifting dumbbells for biceps. What, why and why?

I won’t tell you for the whole of Odessa, but according to my observations, in our gym, lifting dumbbells for biceps is one of the most popular exercises. It is performed by both old and young, both the male population and the fair sex. However, popularity does not guarantee correct execution, and it should be noted that everyone performs these lifts differently. I would say that every artist has their own flavor, but it's just incorrect technique. How to actually (and I know :)?) perform dumbbell bicep curls, we will look at later in the text.

Note:

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

Muscle atlas

Exercises with free weight, which is a dumbbell, are many the best option for development muscle groups than isolated work on a simulator. Biceps Curls – basic exercise for the biceps brachii muscle, which not only stimulates the biceps, but also indirectly affects the muscles of the forearms.

The muscle ensemble includes:

• target muscle – biceps;
• synergists - brachylis (brachialis) and brachyradialis (brachioradialis);
• stabilizers – anterior deltoid, upper/mid trapezius, levator scapulae, wrist flexors.

In the picture version, the complete muscle atlas is the following picture:

Advantages

By performing dumbbell curls, you will receive the following benefits:

• isolated training of the biceps brachii muscle;
• general development of hand volume;
• increasing the mass and strength of the biceps;
• creating a biceps peak (with a certain technique of execution);
• elimination muscle imbalance in the development of biceps of the right/left arms;
• great variability.

Execution technique

It may seem to many that the exercise belongs to the class of ground-to-air lightness, but this is not so, there are some nuances, and we will look at them later in the step-by-step guide.

Step #0.

Stand up straight with a dumbbell in each hand with a hammer grip. (palms facing inward). Keep your elbows close to your body, bend your arms slightly. Tighten your abdominal muscles and look forward. This is your starting position.

Step #1.

Breathe in. As you exhale, by contracting the biceps muscles, begin to lift the dumbbell upward, turning it slightly clockwise. Having reached the top point (shoulder level), slightly turn the hand toward you, thereby achieving supination. Hold this shortened position for 1-2 counting while squeezing your biceps. Slowly lower the dumbbells down while inhaling. Repeat the specified number of times.

In the picture version, dumbbell curls for biceps looks like this:

In move…

Variations

This exercise has a ton of variations, so in addition to the classics, you can also do:

• alternate/simultaneous dumbbell lifts while sitting/standing;
• lying on a bench at an angle downwards;
• from a stretched position sitting on a bench at an upward angle;
• on a Scott bench with one arm fixed.

Secrets and subtleties of implementation

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

• maintain tension in your biceps throughout the entire path of movement of the projectile;
• do not throw the dumbbell up (using ) or throw it down;
• do not lean towards the working hand and do not use inertia;
• keep your elbows close to your body;
• do not straighten your arm completely, maintaining constant tension;
• at the top point of the trajectory, supinate the hand;
• recommended number of approaches 3-4 , repetitions – 8-12 ;
• Stretch your biceps after each approach.

Actually, that’s all in theory, now let’s highlight some practical points.

Dumbbell curls: sitting or standing. What's better?

The classics of the genre are dumbbell curls for biceps while standing, and in the gyms you can most often find this variation. However, not many people know that using an incline bench (at an angle 45 degrees up) allows you to load your biceps much better. This fact is confirmed by the results scientific research by measuring the electrical activity of muscles during exercise.

The data suggests that the “sitting” position causes greater electrical activity in the biceps muscle than the standing position. Perhaps this is due to the fact that when sitting at an upward angle, the biceps is in a more stretched position, and therefore it is loaded better. In any case, the optimal strategy for training the biceps brachii muscle is to use different angles and types of apparatus.

Supination of the hand when lifting dumbbells for biceps. Is it necessary and what does it give?

Standard dumbbell lifts focus only on muscle fibers lateral part of the long head of the biceps. Supination in the upper position also allows you to “grab” the muscle fibers of the medial part of the biceps. In addition, during supination (turn the hand towards you in the upper position) the brachialis muscle is activated. The latter lies under the biceps brachii muscle, and this additional rotation allows you to increase the peak of the biceps (it is pushed up).

Conclusion - at the top of the movement, try to perform some rotation of your forearms so that your palms face the ceiling, this will develop your biceps more fully.

Afterword

Today we got acquainted with the exercise of lifting dumbbells for biceps, which means that in your manual arsenal there is now more 1 a tool for changing yourself more. In order for this instrument not to gather dust, but to produce results, we need to try it out in practice, so we rush into the hall and carry out the order. Let's go!

PS. do you use this exercise in your PT? Answers and comments to the judge!

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

With respect and gratitude, Dmitry Protasov.

There are many variations of biceps curls with dumbbells, each of them has its own characteristics and technique. The options are as follows: standing, sitting and even lying at an angle of 45 degrees. First of all, we will consider the technique of classic lifts, which are performed both simultaneously with both hands and alternately.

What muscles work

Standing dumbbell curls for biceps work brachioradialis and brachialis muscle at the beginning of the movement when bending the elbows, and after supination, starts working biceps brachii muscle (biceps), contracting as much as possible at the top point. Dumbbell curls for biceps are also performed in a sitting position, the technique does not change, the only thing is that the body on the vertical bench will be fixed and will not allow the body to sway. Both options can be performed with both hands or alternately.

Technique: lifting dumbbells for biceps

1. Standing or sitting, legs are shoulder-width apart. We hold dumbbells in our hands, placing them on the sides near the hips.
2. Exhale: bend one arm at the elbow, working through the biceps.
3. Inhale: Extend your elbow three times slower than bending, smoothly performing the movement.

Perform the same number of times on each hand. Optimally done 3–4 approaches, depending on the level physical training and working weight 8–12 reps.

Incline Dumbbell Curls for Biceps

Great alternative classic lifts, which are performed lying on a bench at an angle of 45 degrees. With this option, the biceps receives an isolated load at the top point when the hands are supinated. The shoulder and brachioradialis also work.

In this option, it is impossible to perform cheating - swinging the body, and perform bending by inertia.

1. Set the bench at an angle of 45 degrees, hold dumbbells in your hands and sit on the bench, lower yourself onto your back.
2. Hands in a hanging position under the bench.
3. Keep your head up while watching the movement of your arms. For pain in shoulder joints, perform the option on a bench while sitting at an angle of 90 degrees.
4. Exhale: first, bend with one arm; in the middle of the movement, turn your hand toward your shoulder, contracting your biceps as much as possible in the upper phase.
5. Inhale: Gently lower your arm without throwing it down, keeping your elbow slightly bent to prevent sprain.
6. After full extension, repeat the same movement with your other arm.

Perform on each side 8–12 times alternately, and also 3–4 approaches.

Dumbbell Concentration Curls

Another great exercise for isolated biceps training. In a sitting position, first bend with dumbbells with one hand, then change to the other. The essence of it is that the elbow is pressed against inner surface shoulder, and it will be impossible to perform a jerk. In this case, you won't need a lot of dumbbell weight.

Dumbbell curls on a Scott bench

Hammer Dumbbell Curl

The hammer grip can be performed both standing and sitting. The technique eliminates supination, the hands and forearms do not rotate, which increases the load on the brachioradialis muscle. That's why, this technique also used for elaboration. The “hammer” can be performed either simultaneously with both hands or alternately.

Recommendations: how to properly lift dumbbells for biceps

A huge variety of techniques and options for biceps exercises allows you, without injury, taking into account the individual characteristics of the joints, to choose your own technique for high-quality biceps work. But don't get stuck on one option. change sets of exercises, changing grips, equipment, adding the number of exercises to avoid stagnation in progress. Important, the movement for effort, when lifting dumbbells, must be performed while exhaling. Moreover, the movement should be quite fast, but not jerky. And the relaxation phase should last three times longer, and must be performed while inhaling. Between sets withstand 1–2 minutes recovery time, don't overload your muscles, otherwise you will get the opposite effect.

Biceps exercises with dumbbells in video format

Dumbbell curls while sitting on an incline bench- an exercise that involves outer part biceps Lifting dumbbells at the same time generally gives a good load on the biceps, and the greater the load received at one time, the better the muscle growth.

Initial position

From vertical position of the bench, lower its backrest 2 levels down, and raise the lower seat. Sit on a bench and pick up dumbbells. It would be better to place your feet narrower than your shoulders or shoulder-width apart so as not to interfere with lifting the dumbbells. Rest your shoulder blades on the bench, lower your shoulders down and straighten, keep a bend in your lower back.

Technique for performing dumbbell curls while sitting on an incline bench

Inhale and lift the dumbbells up, keeping your elbows pointing down. When passing dumbbells at leg level, you need to turn your arms inward. Raise the dumbbells along the body to target the outer biceps. The rise should be to the maximum comfortable position, do not throw dumbbells. After this, while inhaling, lower your arms down, but do not straighten them completely.

• If the arms are directed to the sides, then the internal biceps bundle is activated.
• When bringing the elbows forward, the internal biceps bundle works.

Many people for whom sport has become an integral part of life give preference gym. A variety of exercise machines allows you to effectively work out all muscle groups.

Today in the article we will talk about the dumbbell bench press on an incline bench, we will present to you general recommendations on how to perform the exercise, and we will also analyze the execution technique in detail.

This exercise is necessary for working the biceps muscles and is the most effective exercise for this muscle group. Doing only incline bench presses is not enough to shape and pump up your biceps.

His it is better to do it in combination with other exercises to work the muscles of the upper shoulder girdle, biceps and back muscles. In order for the exercise to be effective and not lead to injury, some recommendations should be followed during execution.

There are several variations of dumbbell exercises on an incline bench. Let's take a closer look at the technique of performing some of them. The angle of the bench can vary from 30 to 60 degrees. The smaller the angle, the more load. Perform each exercise up to 12 times in 4 sets.

Incline Dumbbell Curls - Technique

IN this exercise the entire biceps is worked out, and not just the inner bundle, as when performing other exercises.

Sit on the edge of the bench. Holding dumbbells, bend your elbows and lower yourself onto the back of the bench.
Press your back to the back, lower your arms down. The dumbbells should be held with a neutral grip, palms facing toward you. At the bottom point, it is important not to fully extend your arm at the elbow, since when you lift your arm, you will have to jerk, and this can cause injuries to the joint and ligaments.

Take a deep breath and, while holding your breath, begin to bend your arm at the elbow. When your forearm reaches a position parallel to the floor, turn your palm upward and continue raising your arm.

Without pausing at the top point, perform the reverse movement.
The elbows should remain in one place while performing the exercise, and lifting the dumbbell should be done only with the biceps muscles.

You can perform this exercise with both hands at the same time, or one hand at a time. For beginners, the second option is more suitable, as it helps to concentrate on the execution technique. You can also perform dumbbell curls while sitting.

Incline Dumbbell Press – Technique

Here, in starting position shoulder parallel to the floor, arms bent at the elbows. The palm with the dumbbell is turned upward. The gaze is directed there. The back is pressed against the bench.

While holding your breath, raise your arms up along the trajectory of the arc, bringing your hands to shoulder width or even narrower. That is, the dumbbells should practically touch each other.

Pause a little at the top point and return to the starting position along the same path.

Despite the general simplicity of the exercise, many novice athletes make a number of mistakes that reduce the effectiveness of the training and lead to injuries.

Common mistakes when doing exercises

• A push when lifting a dumbbell and a sharp release of the arm at the end of the exercise. Leads to sprains and joint injuries.
• Don't start right away with heavy weight. Start smaller, but focus on mastering your technique.
• When increasing weight in the future, the step should be small - 2-3 kg.

Incline dumbbell bench press – video

For clarity, we suggest you watch a video from which you will learn which muscles are involved when performing the exercise and how to perform it correctly.

If you are just starting to exercise, do not neglect the help of a trainer. He will help you practice your technique and provide support at first. If you perform the exercise correctly and regularly, you will soon be able to boast of excellent results.

Have you already tried the effectiveness of the biceps press on an incline bench? What weight of dumbbells did you use? Share your results and plans in the comments.