What is the standard action of dumbbell curl

The reason why many fitness enthusiasts start to exercise is because they want to develop solid and strong biceps. Not only does they look better in clothes, but they will also attract the attention of the opposite sex more. Indeed, biceps are a very obvious muscle and an important part of the beautiful Kirin arm. If you want to develop satisfactory results, you don’t have to go to the gym every day. You only need a pair of dumbbells and a persistent heart, such as doing some dumbbell curls.

　　Hack Curls

　　The preparatory posture of hammer curls is to stand. Position. Raise your chest and raise your head, look forward. Hold a dumbbell with both hands, and your arms will sag naturally and place them on the side of your body. Be careful to clamp the upper arm. When curling, do not move your upper arm, use your elbow to drive your forearm and curl upwards. This exercise mainly practices the outer side of the biceps. After lifting it up, pause for a few seconds, then return to the original posture and start the next action.

Alternate curl

The preparation posture for alternate curls of dumbbells is also a standing posture. The best thing about curling dumbbells is that it is more targeted than other dumbbells. In addition to forging You can also exercise the forearm muscles and deltoid muscles. The specific exercise method is to raise your head and stand up. Hold a dumbbell in each hand, sag naturally, and place it on the side of the body. When exercising, the upper arm is not clamped, and the elbows are fixed at the left and right heights of the waist. Use the strength of the elbow to lift the dumbbell forward and upward, lift one at a time, and alternate hands. When lifting to the highest point, you feel the muscles being stretched, pause for a few seconds before repeating the movement.

　　Dumbbell arms raised

　　Dumbbell arms raised are almost the same as alternating curls. It is accurate Preparing posture is also a standing position. The difference is that it moves the two arms together, curling forward and upward, rather than one at a time. This requires high coordination between the arms and has a certain exercise effect on the shoulder muscles. It should be noted that the height of the two arms must be consistent and there should not be much difference, otherwise the exercise effect will not be very ideal.

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Detailed illustration of the standard movement of dumbbell curling

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