Dumbbell Curls Exercise - Arms Exercise
Dumbbell
curls is one of the basic and most common exercise
for arms. The primary muscles worked during dumbbell
curls are the biceps.
Secondary are the forearms,
traps, and shoulders. Dumbbell curls is a great
exercise for flabby arms.
It is primarily an exercise
to tone arms. You can do this either standing
or sitting down.
The
only equipment you’ll
be needing is dumbbells and if you are sitting
down, a ball to sit down on.
This is performed
by hold the dumbbells by your side with your
palms facing inward.
If you are doing it
standing up, picking the barbells up off
the floor, make sure you use your legs to
help lift the weight.
Stand with feet shoulder-width
apart to give yourself a sturdy base. If
you are sitting down, sit on a big ball,
with your back and head straight, and palms
facing forward.
Seated or standing curl the weight up while keeping
your elbows steady at your waist. "As you curl
up your palms should begin to face your chest as
you lift the weight. After fully contracting the
bicep, lower the dumbbell in a reverse manner rotating
your hand back to its original position while keeping
control.
You can also do the curls alternate. This isolates
the biceps of each arm making it a good exercise
for thinner arms.
In this variation of a Dumbbell
Curl, you curl the dumbbells alternately, first
one arm and then the other, it gives you a better
sense of isolation, allowing you to concentrate
your energy on one arm at a time.
Keep alternate
curling until you have completed the necessary repetitions
for both arms.
To get the best possible range of
motion, fully extend and contract the arm.
Allow yourself to move naturally throughout this
combined arms exercise. Your upper body should be
leaning slightly forward when you start.
As you
curl, your back moves to an upright position. You
will be limiting the amount of weight you can use
if you try to keep your back totally still while
curling. Take note that ultra strict form will actually
leave you more susceptible to injury because the
movement is not natural.
But you should always maintain
control over the weight, especially as you lower
the dumbbells to their starting position.
It is
very important that you fully stretch and contract
the bicep every time. Do not curl the dumbbell past
the point where tension leaves the biceps.
Dumbbell curls are a great exercise for the upper
arms. Dumbbells allow you to supinate your wrist
bringing into play the rotational aspect of the
biceps, unlike using a bar.
Doing this combined
arms exercise regularly will result in slim arms,
for it is surely an exercise to tone arms.
