Alternately lifting dumbbells for biceps

Contents

  • Muscle group: Biceps
  • Type of exercise: Isolation
  • Additional muscles: Forearms
  • Type of exercise: Power
  • Equipment: Dumbbells
  • Level of difficulty: Beginner
Попеременный подъем гантелей на бицепс Попеременный подъем гантелей на бицепс
Попеременный подъем гантелей на бицепс Попеременный подъем гантелей на бицепс

Alternately lifting dumbbells for biceps — technique exercises:

  1. Become straight. In each hand grab a dumbbell. Hands down, elbows pressed against the body. Palms facing inside. This will be your initial position.
  2. On the exhale, bend your right arm, lifting the dumbbell. Part of the arm from the elbow to the shoulder should remain stationary. Tip: only Works forearm. The movement must go on until complete reduction of the biceps, while the arm with the dumbbell will be at the level of the shoulder. Pause for a moment, straining the muscles.
  3. On the inhale slowly lower arm to starting position. Tip: don’t forget to turn the wrist so that the palm is also returned to the starting position.
  4. Repeat movement with the left arm. The two movements constitute one repetition.
  5. Complete the required number of repetitions.

Variations:

  1. There are many variations of this exercise. For example, you can perform it while sitting on the bench, leaning on her back. You can also perform flexion on a biceps with both hands at the same time. Another option for exercise is alternating or simultaneous bending of hands on a biceps, with the palms facing forward.
  2. Also you can start doing the exercise while holding dumbbells in hands, palms inward, performing flexion, rotate your wrist so at the peak of the movement of the little finger was above the thumb and the palm facing forward.

Video exercise:

exercises for the arms exercises for the biceps exercises with dumbbells
  • Muscle group: Biceps
  • Type of exercise: Isolation
  • Additional muscles: Forearms
  • Type of exercise: Power
  • Equipment: Dumbbells
  • Level of difficulty: Beginner

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