Lifting dumbbells for biceps with wrist rotation (supination) is one of the most popular basic exercises for developing arm muscles. Traditionally, it is one of the favorites in men's training programs. Girls love the exercise, because when used small scales allows you to significantly improve the shape of your hands and tone your muscles.

Working muscles

Dumbbell curls with supination load the muscles of the front of the shoulder, namely:

• Biceps (target muscles). Lifting helps increase the strength and volume of the biceps muscles and helps work out the peak of the biceps.
• Brachialis or brachial muscles. These muscles are located under the biceps and help flex the arm. elbow joint. When training the brachialis, the biceps is naturally “squeezed” upward. The combination of the development of these two muscles gives the hands the desired volume.
• Additionally, the brachioradialis muscles are involved (pass along external parties forearms) and pronator teres muscles. The front deltoids act as stabilizers.

Working muscles.

Dumbbell curls are effective for athletes of all skill levels. With the same technique, the working weight, as well as the number of repetitions and approaches, vary depending on your goals.

Supination is the turning of the hand outward.

The exercise can be performed in the following variations (they will be discussed later):

• standing dumbbell curls;
• curling arms with dumbbells while sitting on a horizontal bench;
• lifting a dumbbell with one hand with the elbow resting on the thigh;
• sit-up sit-ups incline bench.

Exercise technique

The easiest way to demonstrate the correct technique for biceps curls is by doing the exercise while standing.

Most often, the exercise is performed in a standing position.

1. Place your feet shoulder-width apart, lower your arms with dumbbells along your body. The hands are turned towards the body, the elbows are slightly bent. There is no need to fully extend your arms at the elbow joint. Firstly, when working with heavy weights it is dangerous. And secondly, when you do not straighten your elbows, the muscles are always under tension, which means that the training is more effective.
2. Fix the position of your elbows, pressing them to the body, tighten your abs.
3. Slowly bend your elbows. When your forearms are parallel to the floor, begin to turn your hands outward, that is, with your wrists up. This movement is called supination.
4. Raise the dumbbells until your wrists almost touch your shoulders. There is no need to press your hands to your shoulders, as this partially relieves the stress on the muscles. That is, at the top of the exercise there should be a few centimeters between your wrists and shoulders.
5. Hold at the top point for 1-2 seconds and slowly lower your arms.

When working with heavy weights or if there is asymmetry in the muscles of the right and left arms, you can do alternating exercises with dumbbells.

Option to perform while sitting on a bench.

Important points:

• When doing biceps curls with dumbbells, you should avoid jerking and using inertial force. If the last reps are too hard, lower the weight or shorten the set. Proper technique is critical.
• Don't swing or lift your elbows away from your body.

When lifting dumbbells, do not rotate your hands until the angle at the elbow joint is 90 degrees. This may result in injury. Also, do not turn your wrists back at the bottom point.

Variations of the exercise

Biceps curls, as already mentioned, can be performed standing or sitting. The technique in both cases is no different. Separately, it is worth considering the dumbbell biceps curl while sitting with emphasis on the thigh and the lift while lying on an inclined bench.

Sitting with emphasis on the hip

With this exercise, you can work with more weight due to the fact that the elbow is securely fixed.

The elbow is fixed with an emphasis on the thigh, which allows you to take a little more weight.

• Sit on a bench, spread your feet wide and plant your feet firmly on the floor.
• Take a dumbbell in your hand, lean forward slightly with a straight back and rest your elbow on inner part hips. In the starting position, the elbow is slightly bent. Place your other hand, palm on the thigh or knee of the other leg.
• Raise the dumbbell to your shoulder, hold in this position for 1-2 seconds and return to the starting position. Do not bend your back or wrist.
• Do the required number of repetitions and transfer the dumbbell to your other hand.

Lying on an incline bench

Lifting dumbbells for biceps on an incline bench is good because in the initial position the target muscle is in a stretched state.

Execution on an inclined bench.

• Raise the back of the bench to a 45-degree angle. Take dumbbells in your hands and sit on a bench. Hands with dumbbells should hang down to the sides of the body. The palms are turned towards the body, the elbows are slightly bent. It is more difficult to fix your elbows while lying on a bench, since you have nothing to rest them on. However, this should be done through muscle effort.
• Raise the dumbbells slowly and under control. When you reach a right angle at the elbows, begin supination of the hand.
• At the top point, the wrists are directed back, as in the standard exercise.
• Return to the starting position.

Inclusion in the training program

If your goal is to maximize biceps volume, supination curls alone will not be enough. Also use a barbell lift reverse grip. It's heavy powerful exercise. The bar does not allow you to rotate your wrist, so the exercise involves fewer muscles, but you can work with more weight and achieve maximum tension.

Girls and athletes with entry level preparation it is recommended to use medium and not heavy weight. Once you have perfected your lifting technique with this load, you can increase the weight.

When training for mass, 3–4 sets of 8–12 repetitions are considered optimal.

To improve blood circulation in the muscles and, accordingly, increase the effectiveness of training, do it after each approach.

When training for fat loss, it makes sense to perform curls with light dumbbells at an above-average pace. The number of repetitions in the approach in this case also increases.

Seated dumbbell curl

Standing barbell curl

Seated dumbbell curls - key exercise fitness, helping to build muscle mass and the aesthetic shape of the biceps. This simple load can be performed by both a beginner and an experienced professional. When doing this exercise, you can work with one hand or two at the same time, use different weights and techniques.

There are different execution options: with the dumbbell turning at the top point, without turning and with support on a specially designed bench. It is impossible to say for sure which option is right for you. Trainers often advise you to try each type and with correctly defined tasks, you will quickly understand what is closer to you.

Core muscles: biceps

Additional muscles: shoulder muscles

Exercise technique

• Take a dumbbell in each hand in advance. Sit down on a bench, lean your back against a specially designed vertical support, if this is not horizontal bench. Next, lower your arms with dumbbells as low as possible.
• Lift up dumbbells light moving your arms forward and up. The elbows should be as motionless as possible.
• When bending your arms with dumbbells, rotate your hands so that at the top point your palms are facing up.
• Raise the dumbbells to their maximum height and tighten your biceps muscles as much as possible.
• Smoothly lower the dumbbells to the starting position.

Number of repetitions: 3-5 sets of 12 repetitions.

• Do not swing your body and keep your back straight while performing. All movements can occur only in the elbow joints.
• While lifting dumbbells, you should hold your breath, then your posture will remain straighter, back discomfort will go away, and your biceps will work more intensely.
• If you perform arm curls with dumbbells at the same time, this will help you achieve faster results, and your biceps will develop synchronously.
• To avoid getting tired quickly, you should take a light weight dumbbells
• Heavy dumbbells provoke movement of the elbows, therefore, the center of gravity shifts and, as a result, it is not possible to achieve the desired result.
• There is no need to throw the dumbbells up - the efficiency decreases, thus reducing the load on the biceps.

This exercise is used by athletes, gymnasts, rock climbers, fighters, tennis players and anyone who cares that their flexor muscles are well developed and incredibly strong.

Dumbbell curls - exercises that can be performed as part of complex training, and separately. They use the muscles of the arms and shoulder girdle, but indirectly affect a number of other muscle groups. Let's look at techniques for performing arm curls while sitting and standing.

Curling arms with dumbbells: advantages and benefits of exercises

Curling arms with dumbbells refers to isolated training aimed at working the biceps. These exercises are basic and technically quite simple.

When performing dumbbell curl exercises, the following muscle groups are involved:

• Shoulder muscles, which are divided into:
  • Anterior (flexors) - coracobrachialis, brachialis, biceps (biceps);
  • Posterior (extensors) - ulna, triceps (triceps).

• Forearm muscles:
  • Shoulder (brachialis);
  • The brachioradialis is the largest muscle that flexes the arm at the elbow joint.

From the position under the skin, they are divided into superficial (brachioradialis and extensor carpi ulnaris, for example) type and deep (flexor digitorum profundus, supinator).

And, of course, we should not forget about the aesthetic aspect: men with muscular arms look more masculine, and women with toned, graceful hands more sporty and attractive.

Options for curling arms with dumbbells

There are several options for performing it: in a vertical position, sitting, on a Scott bench or lying down.

The workout should begin with a warm-up, which will warm up the muscles and prevent injuries.

The number of approaches in each exercise is either 3, 20 times each, or 4, 12 times. Between approaches, rest for 1 minute. During the execution, the muscle should stretch as you inhale and contract as you exhale.

To master the technique, initially select a lighter weight. If the goal is to lose weight, then the weight remains small, but the number of repetitions and the pace of execution gradually increases. For extension muscle mass dumbbells with a larger mass are used, which is then increased.

Standing dumbbell curl

This exercise can be performed with both hands simultaneously or alternately with each hand.

1. Starting position - feet shoulder-width apart.
2. The body is straight.
3. Hands with dumbbells are slightly bent at the elbows and lowered along the body.
4. As you exhale, slowly bend your elbows until the distance between your shoulder and wrist reaches two or three centimeters. There is no need to press your hands to your shoulders.
5. After a second, the hands slowly lower down with an inhalation.

Hammer grip dumbbell curls

In the version of the exercise the hammer is involved brachialis muscle and forearm muscles, which allows, if they are well developed, to train with greater mass. The technique of execution is similar to the previous exercise, the only difference in the hammer form of the exercise is that the palms are turned towards the sides of the body.

Dumbbell Curl with Supination

Other muscles come into play due to supination (turning) of the hand while lifting the projectile. It is performed alternately and with both hands at once.

1. Starting position - feet shoulder-width apart, body straight.
2. Hands with dumbbells are slightly bent at the elbows and lowered along the body.
3. The arms slowly bend at the elbows almost to the shoulder, but as soon as they become parallel to the floor, the hands turn outward, with the wrists up.
4. After a short delay, the hands slowly lower down.

Video: arm curl with supination

Seated dumbbell curl

Performing these exercises allows you to increase the load on the arm muscles, since a sitting position does not allow other parts of the body to take on part of the load.

Curling arms with dumbbells on a horizontal bench

1. Sit on the edge of a bench with your feet firmly planted on the floor.
2. The spine is straight.
3. Hands with dumbbells are lowered.
4. The arms are slowly bent at the elbows towards the shoulder and then lowered down.

Incline Dumbbell Curl

During this workout, the biceps are the most involved, the load on the brachioradialis and brachialis muscles is less. We must not forget that the greater the angle of the bench, the greater the load on the biceps. The optimal indicator is no higher than 70 degrees.

1. Sitting on a bench, rest your shoulder blades on its back.
2. Hands with dumbbells point down, palms facing forward.
3. The dumbbells are raised to the shoulder and then lowered down without turning the wrist.

Video: about the correct technique for curling arms with dumbbells on an incline bench

Concentrated alternate arm curls with dumbbells while sitting

Has a targeted and intense effect on the biceps and shoulder muscles. The body is in a static position, the exercise is performed with one hand.

1. Sitting on a bench, place your feet on the floor and spread them at an angle of 45 degrees.
2. The elbow of the hand in which the dumbbell is located rests on the thigh of the same name.
3. The palm of the other hand rests on the knee of the other leg.
4. The arm with the dumbbell slowly bends at the elbow towards the shoulder and then lowers down.

Scott Bench Dumbbell Curl

Arm curls on this machine are aimed at working the biceps brachii muscle, while minimizing the load on the wrist.

1. Set the backrest to a comfortable height so that the armpits rest against the bar and the elbows are pressed tightly to the bench. The legs are pressed tightly to the floor.
2. Hands with dumbbells lie on the base, with palms facing up.
3. The arms are bent at the elbow towards the body and then lowered.

Video: performing an exercise on a Scott bench

Alternating biceps curls with dumbbells while standing in a static tilted position

This exercise aims to develop maximum height biceps

1. Starting position - the body is tilted almost parallel to the floor.
2. Legs widely spaced.
3. The back is straight.
4. The hand without a dumbbell rests on the knee.
5. The arm with the dumbbell is bent at the elbow joint towards the opposite shoulder.

Video: standing bent over arm curl

The main mistakes when performing arm curls

Failure to follow proper technique may result in injury. The main mistakes of those involved:

• Incorrect palm rotation.
• Jerks when climbing.
• The dumbbell weight is too heavy.
• Excessive rounding of the back.
• Throwing the body forward.
• Lack of rest between sets and stretching.

By performing arm curls with dumbbells, you can increase the volume of your biceps, draw relief, strengthen your back muscles and generally improve your muscular frame. You can train both in the gym and at home. The main thing is to comply with all techniques and rules.

All types of biceps exercises must be strictly subject to technique, strict technique. If you decide to do biceps, do only it, don’t be distracted by other exercises, leave other muscle groups. Exercises with dumbbells, along with a barbell, are basic for the formation of relief.

If you decide to work out biceps, do only them

Let's look at the most effective exercises with dumbbells for biceps. Let us note all the points through which you can understand the advantages. Let's highlight strengths each exercise, and take into account weak ones, if any.

Important!!! Before starting exercises, warm-up and stretching are required! When working with dumbbells, you can first warm up the muscles with active swings with light weights, and then stretch significantly.

Types of biceps exercises with dumbbells

• Lifting dumbbells for biceps while standing (only at first glance it seems that this is the same exercise as with a barbell);
• Hammer exercise (good basic exercise where possible, in addition to working with the biceps, develop the shoulder girdle);
• Lifting dumbbells for biceps while sitting on a bench ( middle part workout);
• Concentrated curling of the arm with a dumbbell while sitting (it is possible to achieve the greatest muscle contraction);
• Bending your arms while sitting on an incline bench (a complex and very working exercise in which it is impossible to “cheat”);
• Biceps exercises with dumbbells on a Scott bench (one of the most effective auxiliary loads)

And now - in detail about the technique and precision of performing each exercise.

The exercise sufficiently shapes the biceps and gives them definition. Loads the outer head of the biceps.

Both in simultaneous bending of both arms and in alternate bending, you need to follow a clear execution technique.

Exercise "Hammer"

Simple and effective exercise. Works on the inner head of the biceps. The exercise is best performed at the end of a cycle of biceps exercises, as it effectively “works out” both the biceps and the forearm.

Lifting dumbbells for biceps while sitting on a bench

3 – 4 sets of 10 – 12 repetitions is ideal.

Seated concentrated dumbbell curl

Biceps work. This exercise will give sharpness to the biceps and significant definition.

Arm curl while sitting on an incline bench

The exercise will force you to strictly approach the execution, since the pressed back will prevent you from swaying. This exercise stretches the biceps to the maximum. This exercise works on biceps muscle from all sides. In addition to the biceps, the brachialis, brachioradialis and pronator teres muscles work. The exercise is quite difficult, and you need to approach it seriously with help.

For beginners: optimally, do 2-3 sets of 8-10 repetitions with 5-8 kg. This way you can evaluate your preparation and increase weight depending on your success.

The exercise will prevent you from cheating and helping yourself by rocking your back or tilting your shoulder. Physically challenging exercise. It's worth asking someone to be nearby.

Some dumbbell exercise tips to help you achieve the best results:

• Dumbbells are designed to develop endurance, dumbbells promote muscle growth, but once you overestimate your capabilities, you will remain away from sports for a long time. Stretched tendons take a very long time to recover, torn tendons take even longer. And therefore, standing in front of dumbbells, making a choice in favor of more weight than you need, know that you are taking three steps back, having one forward!
• When doing biceps exercises, it is worth giving up the hard work of the rest for a while. This is not a prank, not selfishness, but truly wise advice from athletes. Give all your energy to your biceps and you will notice the difference.

What weights should you work with?

What weights should be taken as initial ones?

Here are a few examples based on which you can increase weight. Controlling the load.

• Biceps curls with straight and EZ bar, standing – 10-13 kg;
• Biceps curls with dumbbells, standing and sitting – 5-7 kg;
• Lifts on a Scott bench – 10-11 kg;
• Concentrated biceps curls – 4 kg;
• One-arm biceps curls with a dumbbell on a Scott bench – 4-5 kg;

Don't look for excuses

Regular exercise, fortitude, and perseverance are your friends. Know that those who want to will find a thousand opportunities, and those who don’t want to find a thousand excuses. Look for opportunities, and your body will answer you within the first three months! Take it and do it!

Be sure to read about it

Alternating dumbbell curls for girls

Alternate biceps curls with dumbbells

Brief description of the exercise

Standing alternate bicep curls with dumbbells

The peculiarity of this exercise is that the last repetitions are done, so to speak, to failure. This means that the athlete uses the so-called “cheating”, that is, he helps himself with his entire body.

Alternately raising arms with dumbbells is most often used to pump up the biceps. When lifting the dumbbell, it becomes possible to supinate the hand. This technique significantly increases the load on the biceps muscle. The athlete can also do hammer curls.

You can also easily work with heavy dumbbells. This provides more stress for the muscle. All movements during this exercise are done naturally, without an awkward trajectory. That's why many athletes include this exercise as a core exercise in their training.
The exercise targets such muscles.

1. The muscles of the trunk, including the abdominal muscles, as well as the muscles that keep the spine straight.
2. Quadratus lumborum muscle.
3. Deltoid muscles.
4. Latissimus muscle back and pectoralis major muscles.
5. Muscles of the scapula.
6. The muscles of the forearm, including those that flex the wrist.

Execution technique

Seated biceps curl with dumbbells

The technique for performing the exercise is as follows.

1. Starting position – on a bench, sitting, or standing on the floor. The dumbbells are held in lowered hands, and the palms are turned inward towards the body.
2. Let's take a breath. At the moment of holding your breath, one arm bends at the elbow, the hand turns towards itself and thus raises the arm at the elbow joint.
3. After completing this movement, exhale.
4. Alternate the described movements with each hand.

You can also do this series of exercises on a Scott bench. This helps train a large muscle group and increases performance. Also practice warming up before each biceps workout: this will only add to the results.

In order for it to bring as much benefit as possible and optimally pump the biceps muscle, you must adhere to the following recommendations:

• You need to maintain a balanced posture.
• It is better to perform slow and controlled movements and not use inertia.
• Exercises should be performed through the full range of motion, and when the forearm is parallel to the floor, there is no need to stop.
• Top part hands should be motionless. When the elbows are slightly bent, the forearms should be slightly retracted.
• During this exercise, you need to use mainly the strength of the biceps, not the hands.
• Try not to use inertia.

It is most effective to do three approaches of this exercise. Remember that further increasing the number of approaches will worsen the condition of the muscle, and it will become overworked. The optimal number of repetitions in each approach for each hand is from 6 to 8 times. The number of repetitions can be increased or decreased based on the purpose of the training - that is, an athlete can do more repetitions if he wants to intensify the growth of his biceps, or vice versa, decrease them if he focuses on strength.

According to many athletes, it is possible to increase the number of repetitions only if the experience in training gym big. But it is not at all necessary for beginners to do many repetitions at once, despite the fact that such an exercise is quite effective.