Flexion hands with dumbbell to the opposite shoulder

This exercise is formative, and gives the bicep density, elasticity, increases its size during a maximum contraction, and that is why biceps and acquires a characteristic "triangular" shape. In short, if you want to do biceps beautiful, distinct, and already have some muscle mass, this exercise is for you!

Core muscles

Two-headed muscle (biceps brachii).
Auxiliary muscles: brachial, brachioradialis, muscles partially the inner surface of the forearm.

Options

The exercise can be performed while seated, with emphasis on the inner side of the thigh, and standing in the slope, without any emphasis.

Technique

• Take suitable for you weight dumbbell in one hand, sit on the edge of the bench, the shoulder of that hand which holds the weights, lean on the inner side of the corresponding thigh.
• If you decide to perform the exercise with no support, take a position, bent over at the waist at a right angle, the dumbbell is lowered his hand.
• Now start to bend the arm at the elbow, watching the amplitude and clarity of the exercise. Dumbbell only moves in one plane, all movement joints except the elbow, are excluded.
• Bringing the hand with the dumbbell to the opposite shoulder and tapping it, hold it, feel the moment of maximum contraction of the biceps and slowly unbend arm in the opposite direction. Flexing a hand, take a breath, straightening – exhale.

Recommendations

Focus on knee will help you to avoid unnecessary movements in the joints, and to concentrate the load is on the biceps.

Here you can use a dumbbell heavier than normal flexion of hands sitting or standing, but this does not mean that the weight should be heavy. Optimal weight is that you can work for 4-5 sets of 8-10 repetitions.

If you are a beginner and want to increase the mass of your biceps, to make it big and strong, make no mistake about it – these exercises are not designed for this. Perform bending hands with a barbell, add weights, or if you don't want, just forget for the first time about the existence of the biceps. Train hard, make a powerful basic movements, and a year and a half you can proceed to training of the muscles of the arms, which by this time will grow stronger, and despite the lack of a sighting work, one gains strength.