DUMBBELL CURL – BICEP WORKOUT – VEDIO AND GUIDE

BENEFITS : 

  • DUMBBELL CURL is one of the basic and excellent exercises that help you to increase the size of the biceps.
  • When you performing dumbbell curl its target your biceps and forearms muscles, these are only two muscles when you lift the weight.
  • In other words, means that dumbbell curl mainly targets your bicep brachii muscles that is long head of the biceps.
  • dumbbell curl is an important part of biceps training routine.
  • This is the perfect exercise for increasing your biceps size and it makes the strength in your biceps.
  • This exercise works both inside and outside the biceps.

 

TRAINER’S TIPS :

  1. Stand straight with a dumbbell in your hands in front of your thighs and your palm facing inward, chest up and shoulder down This is your starting position.
  2. Lift the dumbbell upward one by one in an arc towards the shoulder and elbows should be locked to your sides.
  3. At the top position, you have to squeeze your biceps tightly.
  4. Give a pause at the top for a second and then come back slowly to the starting position.
  5. When you curl the dumbbell don’t use your body weight and don’t bend tour Knees.
  6. Most important thing is inhaling and then curl the dumbbell and exhale as you complete the movement.
  7. make sure that keep control on the dumbbells at all the time.
  8. Choose a weight according to your self that is not too heavy or nor too much light that you don’t feel the movement.
  9. Please, remember that heavyweight doesn’t matter but you have to do in the proper and in the right way.
  10. This exercise can be used as a mass building and shaping of the biceps.
  11. You can do 3 – 4 sets of 10 – 12 reps of heavyweight, if you focus is mass gaining.
  12. If you focus is fat loss then you can do 4 – 5 sets of 18 -20 reps of lightweight.

ALTERNATIVE OF THIS EXERCISE : 

  1. Incline dumbbell curl
  2. Concentration curl

 

 

 

A
B

 

 

A. IS YOUR INITIAL POSITION 

B. IS YOUR FINAL POSITION ( PERFORM THE EXERCISE ONE ARM AT A TIME )

 

 

 

WHILE YOU CURL THE DUMBBELL UPWARDS MAKE SURE THAT DON’T GO BACKWARD AND BEND YOUR KNEES

 

 

 

MAINLY TARGETS YOUR BICEPS BRACHII MUSCLES ( LONG HEAD AND SHORT HEAD OF THE BICEPS )

 

 

 

Arm exercises

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