Biceps exercise: Upside down dumbbell curl

Biceps exercise: Upward Dumbbell Curl

Target exercise location: Biceps

This exercise can develop the mass and muscle peaks of the biceps at the same time. It can bring you a towering biceps!

Initiating position: lean back on the inclined bench, holding a dumbbell in each hand.

Action process: Inhale, keep the upper arm fixed, use the elbow joint as the fulcrum, use the biceps to contract, and bend the forearm from the front of the leg upward. After reaching the "peak contraction" position, pause a little. Exhale, and slowly return to the starting position with the tension of the biceps.

In this process, keep the dumbbell under complete control. Pause at the lowest point of the movement to avoid the situation where the weight is swung up with inertia in the next repetition.

Key points:

1. Always fix both upper arms on the side of the body, so that the forearm can only move.

2. Do not relax at the highest point, and do not relax at the lowest point, so that the biceps always maintain a certain tension.

3. Do not hold the barbell too tightly, otherwise it will cause tension in the forearm muscles.

4. Do not bend your wrists, wrists and forearms should be kept on the same plane, and do not bend inward or outward. Once the wrist is curled, the force point will be dispersed on the forearm muscles, affecting the exercise effect.

5. Pay attention to the burning sensation brought by the "peak contraction" position. Keep tight at the peak position for 1-3 seconds

6. Use centrifugal training to be better, try to slow down when lowering and restoring, and do not deflate

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Further reading:

Dumbell curl: Dumbbell forehand wrist curl illustration and backhand dumbbell wrist curl illustration

Dumbell leg bend - Dumbbell leg bend - Dumbbell leg bend and deadlift tutorial

One-hand dumbbell bend press - Supine one-hand dumbbell bend press illustration and core strength exercise