Dumbbell arm lifting exercise biceps, professional and comprehensive graphic explanation

Dumbbell arm lift exercises biceps, professional and comprehensive graphic explanation. Dumbbell arm lift is a basic training for training biceps. Unlike barbell arm lift, you can rotate your hands outwards when doing exercises, and the brachialis and brachialis may also be exercised.

1. Starting posture: This kind of training can be performed while standing or sitting on a chair, and grasping the dumbbell palms with the middle grip method.

2. Skills for doing exercises: with barbell arm bending Compared to lifting, due to the different grip methods at the beginning, the biceps are pulled longer, bend the arms upward with the elbow as the axis, and rotate the hands outward, exhale after completing the movement, and when reaching the highest point, both palms are facing the chest. Extend your arms straight back to the starting position and inhale.

　　At the beginning of the movement, the brachialis and brachialis are under strong pressure. When the movement reaches 2/3 amplitude, the biceps begin to experience more intense movement due to rotation outward. The elbow rests on the ribs and remains still.

　　3. Other ways to do movements: Alternating dumbbell arms curls can allow you to exercise your muscles more concentratedly. You can increase the weight of the dumbbells. The reason why you can increase the weight is that when one arm is curling, the other hand is resting. This method has less pause time between movements than dumbbell arms curls. For the best exercise effect, please use various methods.

You can Use dumbbell arms to curl on a chair with a backrest. You can curl your arms at the same time or alternately with your arms.

If you put down the backrest of the chair, you can exercise your biceps more and try to reduce the inclination angle between the elbow and the longitudinal axis. This is a good way to exercise your biceps.

　　4. Common mistakes:

　　1 Do not move your elbows.

　　2 Do not shake your body.

　　3 Do not throw the dumbbells towards your chest.