Curled biceps with dumbbells – bodybuilding

Curl with dumbbells: an essential exercise to develop biceps

Curl with Dumbbells is an emblematic exercise in the world of bodybuilding, often considered a must for anyone who wishes to develop and sculpt the bra. In particular, the target of the biceps, this exercise can also request other muscles of weapons and shoulders, thus offering a complete training.

Whether you are an expert beginner or athlete, the curl with dumbbells is essential to improve your strength and your body aesthetics.

In this article, we will immerse ourselves in depth in the benefits of the curl with the dumbbells, the correct technique to be adopted, the variations of the exercise, as well as the advice to maximize the results.

Why the curl with dumbbells?

1. Muscle development

Curl with dumbbells is one of the best exercises to isolate the biceps. By lifting dumbbells, you specifically target the brachial biceps muscle, thus causing muscle hypertrophy. The activation of muscle fibers is essential for muscle growth and curl maximizes this activation.

2. Balance and symmetry

The use of dumbbells allows you to work on each bra, which is essential to correct muscle imbalances. Many people have a stronger bra than the other and the curl with dumbbells helps to balance this strength, thus guaranteeing that muscle development remains symmetrical.

3. Variety of exercises

With the dumbbells, benefit from an unequaled versatility in your training. You can vary the sockets (supination, pronation) and the corners (standing, seated, inclined), which allows you to solicit the muscles in a different way. This variety is essential to avoid monotony and continue to face new challenges for your body.

4. Rooming of the stabilizing muscles

In addition to targeting the biceps, the curl with dumbbells also involves the stabilizing muscles of the shoulders and trunk. This means that during the development of the biceps, other muscle groups also strengthens, which contributes to improving overall performance during other exercises.

Curl technique with dumbbells

To take a tour with dumbbells effectively and safely, follow these steps:

1. Starting position

• Keep a handlebar in every hand, arms along the body and the palms in front of you (supination).
• Your feet should be spread on the width of the shoulders, with a slight flexion of the knee. Make sure to keep your shoulders straight and your shoulders back.

2. Movement

• Keep your elbows near the body, bending the bra to lift the dumbbells behind it.
• Focus on the contraction of the biceps during the movement. Avoid making your body oscillate; The movement must be controlled to avoid injuries and maximize efficiency.

3. Back to the starting position

• Slowly lower the dumbbells, keeping control until the arms are completely extensive. Do not drop the dumbbells, it could cause injuries.
• Repeat the movement for the desired number of repetitions (generally between 8 and 12).

Curl variants with dumbbells

To diversify training and request muscles from different angles, here are some variants of AGlows with dumbbells:

1. Curl pronted

Prepare the curl while sitting on an inclined bench. This allows you to hit the biceps in a different position, which can lead to greater hypertrophy.

2. Curl Hammer

Keep the dumbbells with a neutral socket (Palme riots). This variant also involves the brachial, an important muscle that is under the biceps.

3. Concentrated curl

Sit on a bench, partisan legs. Put the arm of the arm on the thigh and perform the curl. This technique allows the maximum isolation of the biceps.