Alternating arm curls with dumbbells. Lifting dumbbells for biceps: standing and sitting options Seated arm curls

This is the best isolation exercise for biceps training. Many consider it an alternative to barbell curls and put this exercise first in their biceps training. Let's try to figure out if this is so, but one thing is for sure: if you want to pump up your biceps, do alternating arm curls with dumbbells!

The exercise is performed standing, and the athlete must be able to feel the biceps well, control weight, coordinate the work of the torso and be able to contract the target muscle group. In other words, this exercise requires experience from the athlete; it is not for beginners, but for those who “rocking is their home.” But, if you learn to perform alternating arm curls with dumbbells, you will significantly increase the volume of your biceps in a couple of months.

Work of muscles and joints

The biceps consists of two heads: internal and lateral, the first is longer, the second is shorter. It is precisely because of the difference in length that they exist various exercises on the biceps. The internal beam is longer and stronger, so it should be pumped with a longer amplitude and with greater weight. The short biceps bundle needs a less deep range of motion and, since it is weaker, it needs to be pumped with lighter weights.

Alternate curls of the arms with dumbbells pump both bundles at once, but what’s up, the biceps is responsible for bending the arm, as well as for turning from right to left. You can turn your wrist in any direction to make sure these words are true, and also notice that when you turn your wrist towards your shoulder, the biceps tenses more. And alternating arm curls with dumbbells involve not only lifting the dumbbell up, but also performing supination, i.e. turn the hand towards the shoulder, which allows you to pump the biceps by performing two movements at once, which, accordingly, loads it more.

Alternating arm curls with dumbbells - diagram

1) Stand with your feet wider than shoulder-width apart, your back arched and your knees slightly bent.
2) Pull your shoulders back and bring your elbows forward so that they are at the level of your abs, while your hands and dumbbells should be turned towards you with your palms.
3) As you exhale, begin to lift the dumbbell up right hand up, while simultaneously turning the hand, so that at the top point the little finger should look at you.
4) Having fixed the dumbbell for 1-2 seconds in the peak contraction of the biceps, you can lower it down, while simultaneously turning the hand to its original position - with the palm facing you.
5) Repeat the same movement with the other hand after you return the dumbbell to its original position.

Alternating Arm Curls - Notes

1) It is very important not to rush, so as not to reduce the amplitude. You should raise your arm up, as if stretching it as far forward as possible, so that it is not short.
2) The elbows must not be moved under any circumstances; they must be fixed at one point, otherwise the load will shift to the shoulders.
3) Correct breathing- one of the most important rules during alternate curls with dumbbells, as in all biceps exercises.
4) To better concentrate on the biceps, you should look at it, but at the same time keep your head straight, so it is best to do the exercise in front of a mirror.
5) Raising your arms at the same time is strictly prohibited, otherwise it will be almost impossible to perform supination.

Anatomy

The biceps consists of two bundles that are anatomically different from each other, both in length and strength. Since alternating arm curls with dumbbells are designed to pump both beams at once, the stronger, longer beam should first be fatigued on a Scott bench. Pre-fatigue will allow both beams to be brought to failure at the same time, which, in turn, will allow you to avoid overworking the short beam and not underworking the long one.

The joints are located anatomically comfortable position while performing alternating dumbbell curls, so you don't have to worry about them. At the same time, the spine is also not under load, since the athlete arches his back; in fact, this exercise does not involve the use of large training weights, as a result of which the spine cannot be damaged in any case. In general, you don’t need heavy weights to pump up your arms!

Alternating dumbbell curls for girls

Alternate biceps curls with dumbbells

Brief description of the exercise

Alternating biceps curls with dumbbells while standing

The peculiarity of this exercise is that the last repetitions are done, so to speak, to failure. This means that the athlete uses the so-called “cheating”, that is, he helps himself with his entire body.

Alternately raising arms with dumbbells is most often used to pump up the biceps. When lifting the dumbbell, it becomes possible to supinate the hand. This technique significantly increases the load on the biceps muscle. The athlete can also do hammer curls.

You can also easily work with heavy dumbbells. This provides heavy load for the muscle. All movements during this exercise are done naturally, without an awkward trajectory. That's why many athletes include this exercise as a core exercise in their training.
The exercise targets such muscles.

The muscles of the trunk, including the abdominal muscles, as well as the muscles that keep the spine straight.
Quadratus muscle lower back.
Deltoid muscles.
Latissimus muscle back and pectoralis major muscles.
Muscles of the scapula.
The muscles of the forearm, including those that flex the wrist.

Execution technique

Seated biceps curl with dumbbells

The technique for performing the exercise is as follows.

Starting position – on a bench, sitting, or standing on the floor. The dumbbells are held in lowered hands, and the palms are turned inward towards the body.
Let's take a breath. At the moment of holding your breath, one arm bends at the elbow, the hand turns towards itself and thus raises the arm in elbow joint.
After completing this movement, exhale.
Alternate the described movements with each hand.

You can also do this series of exercises on a Scott bench. This helps train a large muscle group and increases performance. Also practice warming up before each biceps workout: this will only add to the results.

In order for it to bring as much as possible more benefit and optimally pumped the biceps muscle, you must adhere to the following recommendations:

You need to maintain a balanced posture.
It is better to perform slow and controlled movements and not use inertia.
Exercises should be performed through the full range of motion, and when the forearm is parallel to the floor, there is no need to stop.
Top part hands should be motionless. When the elbows are slightly bent, the forearms should be slightly retracted.
During this exercise, you need to use mainly the strength of the biceps, rather than the hands.
Try not to use inertia.

It is most effective to do three approaches of this exercise. Remember that further increasing the number of approaches will worsen the condition of the muscle, and it will become overworked. The optimal number of repetitions in each approach for each hand is from 6 to 8 times. The number of repetitions can be increased or decreased based on the purpose of the training - that is, an athlete can do more repetitions if he wants to intensify the growth of his biceps, or vice versa, decrease them if he focuses on strength.

According to many athletes, it is possible to increase the number of repetitions only if the experience in training gym big. But it is not at all necessary for beginners to do many repetitions at once, despite the fact that such an exercise is quite effective.

Lifting dumbbells for biceps with wrist rotation (supination) is one of the most popular basic exercises for developing arm muscles. Traditionally, it is one of the favorites in men's training programs. Girls love the exercise, because when using small weights it can significantly improve the shape of the arms and tone the muscles.

Working muscles

Dumbbell curls with supination load the muscles of the front of the shoulder, namely:

Biceps (target muscles). Lifting helps increase the strength and volume of the biceps muscles and helps work out the peak of the biceps.
Brachialis or shoulder muscles. These muscles are located under the biceps and help flex the arm at the elbow. When training the brachialis, the biceps is naturally “squeezed” upward. The combination of the development of these two muscles gives the hands the desired volume.
Additionally, the brachioradialis muscles are involved (pass along external parties forearms) and pronator teres muscles. The front deltoids act as stabilizers.

Working muscles.

Dumbbell curls are effective for athletes of all skill levels. With the same technique, the working weight, as well as the number of repetitions and approaches, vary depending on your goals.

Supination is the turning of the hand outward.

The exercise can be performed in the following variations (they will be discussed later):

standing dumbbell curls;
curling arms with dumbbells while sitting on a horizontal bench;
lifting a dumbbell with one hand with the elbow resting on the thigh;
sit-up sit-ups incline bench.

Exercise technique

The easiest way to demonstrate the correct technique for biceps curls is by doing the exercise while standing.

Most often, the exercise is performed in a standing position.

Place your feet shoulder-width apart, lower your arms with dumbbells along your body. The hands are turned towards the body, the elbows are slightly bent. There is no need to fully extend your arms at the elbow joint. Firstly, when working with large scales this is traumatic. And secondly, when you don’t straighten your elbows, the muscles are constantly under tension, which means that the training is more effective.
Fix the position of your elbows, pressing them to the body, tighten your abs.
Slowly bend your elbows. When your forearms are parallel to the floor, begin to turn your hands outward, that is, with your wrists up. This movement is called supination.
Raise the dumbbells until your wrists almost touch your shoulders. There is no need to press your hands to your shoulders, as this partially relieves the stress on the muscles. That is, at the top of the exercise there should be a few centimeters between your wrists and shoulders.
Hold at the top point for 1-2 seconds and slowly lower your arms.

When working with heavy weights or if there is asymmetry in the muscles of the right and left arms, you can do alternating exercises with dumbbells.

Option to perform while sitting on a bench.

Important points:

When doing biceps curls with dumbbells, you should avoid jerking and using inertial force. If the last reps are too hard, lower the weight or shorten the set. Correct technique is crucial.
Don't swing or lift your elbows away from your body.

When lifting dumbbells, do not rotate your hands until the angle at the elbow joint is 90 degrees. This may result in injury. Also, do not turn your wrists back at the bottom point.

Variations of the exercise

Biceps curls, as already mentioned, can be performed standing or sitting. The technique in both cases is no different. Separately, it is worth considering the dumbbell biceps curl while sitting with emphasis on the thigh and the lift while lying on an inclined bench.

Sitting with emphasis on the hip

With this exercise, you can work with more weight due to the fact that the elbow is securely fixed.

The elbow is fixed with an emphasis on the thigh, which allows you to take a little more weight.

Sit on a bench, spread your feet wide and plant your feet firmly on the floor.
Take a dumbbell in your hand, lean forward slightly with a straight back and rest your elbow on inner part hips. IN starting position the elbow is slightly bent. Place your other hand, palm on the thigh or knee of the other leg.
Raise the dumbbell to your shoulder, hold in this position for 1-2 seconds and return to the starting position. Do not bend your back or wrist.
Do required amount repetitions and transfer the dumbbell to the other hand.

Lying on an incline bench

Lifting dumbbells for biceps on an incline bench is good because in the initial position the target muscle is in a stretched state.

Execution on an inclined bench.

Raise the back of the bench to a 45-degree angle. Take dumbbells in your hands and sit on a bench. Hands with dumbbells should hang down to the sides of the body. The palms are turned towards the body, the elbows are slightly bent. It is more difficult to fix your elbows while lying on a bench, since you have nothing to rest them on. However, this should be done through muscle effort.
Raise the dumbbells slowly and under control. When you reach a right angle at the elbows, begin supination of the hand.
At the top point, the wrists are directed back, as in the standard exercise.
Return to the starting position.

Inclusion in the training program

If your goal is to maximize biceps volume, supination curls alone will not be enough. Also use a reverse grip lift. It's heavy powerful exercise. The bar does not allow you to rotate your wrist, so the exercise involves fewer muscles, but you can work with more weight and achieve maximum tension.

Girls and athletes with entry level During preparation, it is recommended to use medium and light weights. Once you have perfected your lifting technique with this load, you can increase the weight.

When training for mass, 3–4 sets of 8–12 repetitions are considered optimal.

To improve blood circulation in the muscles and, accordingly, increase the effectiveness of training, do it after each approach.

When training for fat loss, it makes sense to perform curls with light dumbbells at an above-average pace. The number of repetitions in the approach in this case also increases.

Seated dumbbell curl

Standing barbell curl

Seated dumbbell curls are a key fitness exercise that help build muscle mass and the aesthetic shape of your biceps. This simple load can be performed by both a beginner and an experienced professional. When doing this exercise, you can work with one hand or two at the same time, use different weights and techniques.

There are different execution options: with the dumbbell turning at the top point, without turning and with support on a specially designed bench. It is impossible to say for sure which option is right for you. Trainers often advise you to try each type and with correctly defined tasks, you will quickly understand what is closer to you.

Core muscles: biceps

Additional muscles: shoulder muscles

Exercise technique

Take a dumbbell in each hand in advance. Sit down on a bench, lean your back against a specially designed vertical support, if this is not horizontal bench. Next, lower your arms with dumbbells as low as possible.
Raise the dumbbells with light arm movements forward and upward. The elbows should be as motionless as possible.
When bending your arms with dumbbells, rotate your hands so that at the top point your palms are facing up.
Raise the dumbbells to their maximum height and tighten your biceps muscles as much as possible.
Smoothly lower the dumbbells to the starting position.

Number of repetitions: 3-5 sets of 12 repetitions.

Do not swing your body and keep your back straight while performing. All movements can occur only in the elbow joints.
While lifting dumbbells, you should hold your breath, then your posture will remain straighter, back discomfort will go away, and your biceps will work more intensely.
If you perform curls with dumbbells at the same time, this will help you achieve faster results, it happens synchronous development biceps.
To avoid getting tired quickly, you should take light dumbbell weights.
Heavy dumbbells provoke movement of the elbows, therefore, the center of gravity shifts and, as a result, it is not possible to achieve the desired result.
There is no need to throw the dumbbells up - the efficiency decreases, thus reducing the load on the biceps.

This exercise used by athletes, gymnasts, rock climbers, fighters, tennis players and anyone who cares that their flexor muscles are well developed and incredibly strong.

All types of biceps exercises must be strictly subject to technique, strict technique. If you decide to do biceps, do only it, don’t be distracted by other exercises, leave other muscle groups. Exercises with dumbbells, along with a barbell, are basic for creating relief.

If you decide to work out biceps, do only them

Let's look at the most effective exercises with dumbbells for biceps. Let us note all the points through which you can understand the advantages. Let's highlight the strengths of each exercise and take into account the weaknesses, if any.

Important!!! Before starting exercises, warm-up and stretching are required! When working with dumbbells, you can first warm up the muscles with active swings with light weights, and then stretch significantly.

Types of biceps exercises with dumbbells

Lifting dumbbells for biceps while standing (only at first glance it seems that this is the same exercise as with a barbell);
Hammer exercise (good basic exercise where possible, in addition to working with the biceps, develop the shoulder girdle);
Lifting dumbbells for biceps while sitting on a bench (middle part of the workout);
Concentrated curling of the arm with a dumbbell while sitting (it is possible to achieve the greatest muscle contraction);
Arm curl while sitting on an incline bench (difficult and very work exercise, in which it is impossible to “hack”);
Biceps exercises with dumbbells on a Scott bench (one of the most effective auxiliary loads)

And now - in detail about the technique and precision of performing each exercise.

The exercise sufficiently shapes the biceps and gives them definition. Loads the outer head of the biceps.

Both in simultaneous bending of both arms and in alternate bending, you need to follow a clear execution technique.

Exercise "Hammer"

A simple and effective exercise. Works on the inner head of the biceps. The exercise is best performed at the end of a cycle of biceps exercises, as it effectively “works out” both the biceps and the forearm.

Lifting dumbbells for biceps while sitting on a bench

3 – 4 sets of 10 – 12 repetitions is ideal.

Seated concentrated dumbbell curl

Biceps work. This exercise will give sharpness to the biceps and significant definition.

Arm curl while sitting on an incline bench

The exercise will force you to strictly approach the execution, since the pressed back will prevent you from swaying. This exercise stretches the biceps to the maximum. This exercise works the biceps muscle from all sides. Besides biceps, it works brachialis muscle, brachioradialis and pronator teres. The exercise is quite difficult, and you need to approach it seriously with help.

For beginners: optimally, do 2-3 sets of 8-10 repetitions with 5-8 kg. This way you can evaluate your preparation and increase weight depending on your success.

The exercise will prevent you from cheating and helping yourself by rocking your back or tilting your shoulder. Physically difficult exercise. It's worth asking someone to be nearby.

Some dumbbell exercise tips to help you achieve the best results:

Dumbbells are designed to develop endurance, dumbbells promote muscle growth, but once you overestimate your capabilities, you will remain away from sports for a long time. Stretched tendons take a very long time to recover, torn tendons take even longer. And therefore, standing in front of dumbbells, making a choice in favor of more weight than you need, know that you are taking three steps back, having one forward!
When doing biceps exercises, it is worth giving up the hard work of the rest for a while. This is not a prank, not selfishness, but truly wise advice from athletes. Give all your energy to your biceps and you will notice the difference.

What weights should you work with?

What weights should be taken as initial ones?

Here are a few examples based on which you can increase weight. Controlling the load.

Biceps curls with straight and EZ bar, standing – 10-13 kg;
Biceps curls with dumbbells, standing and sitting – 5-7 kg;
Lifts on a Scott bench – 10-11 kg;
Concentrated biceps curls – 4 kg;
One-arm biceps curls with a dumbbell on a Scott bench – 4-5 kg;

Don't look for excuses

Regular exercise, fortitude, and perseverance are your friends. Know that those who want to will find a thousand opportunities, and those who don’t want to find a thousand excuses. Look for opportunities, and your body will answer you within the first three months! Take it and do it!

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