Alternate lifting dumbbells while sitting

Lifting dumbbells is a great exercise for developing strength and mass of biceps, increasing the volume of the hands. This is a basic exercise for the biceps, along with bending hands with a barbell, and with constant joint implementation gives excellent results. Hands become thicker and more their strength grows and the biceps becomes a powerful and respectable.

Involved muscles

Biceps of the hands, the shoulder muscle.
Muscle – assistants: the muscles of the forearm.

Options

The exercise can be performed holding a dumbbell lower grip, without rotational movements at the elbow joint and to supinate your or bronirovat brush. In each case, the main burden will shift to the inner portion of the biceps and brachial muscle (in supination) or in the lower section of the biceps and muscles of the external surface of the forearm (in pronation).

Technique

• Seated on a bench, grasp the neck dumbbell each hand grip lock, lower them at arm's length down.
• Keep body straight, avoid unnecessary rounding of the back in the spine.
• Squeeze the biceps and bend your arm at the elbow joint. Raising, therefore, the dumbbell to the corresponding shoulder, without delay, begin to lower it back.
• Lower the dumbbell slowly than raise, but in any case, jerks and undue haste should not be in both phases of the movement. Elbows all the time held tightly to the body, all movements occur only in the elbow joints, shoulder and wrist is completely static.
• Bending and straightening with one hand, start cranking the second, or if you want to work harder, start the exercise with the other hand, as soon as the first began to fall.

If you are performing the exercise with Michaud the brushes rotate them inwards about the middle phase of bending the hands so that your palms staring at the floor, and in supination, on the contrary, turn your hands outward so that the palm looked at the ceiling.

For their own convenience sit on the edge of the bench along it, but not across, otherwise dumbbells, touching the bench, will be very greatly disturbed. Do not work with overloaded weights, choose a weight themselves, not to provoke "cheating".

Perform each exercise after exercise with a barbell, and finish lighter isolation exercises, for example, concentrated flexion of the hands. And most beginners for training the arms will approach the complex, consisting of only one or two heavy exercises.