Lifting Dumbbells with Hand Supination - Biceps Training
Lifting dumbbells for biceps with rotation of the hand (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. The exercise is beloved by girls, because when using small weights, they can significantly improve the shape of the hands and tone the muscles.
Arm curls with dumbbells with supination loads the muscles of the front of the shoulder, namely:
Biceps (target muscles). Lifts increase the strength and volume of the biceps, help to work out the peak of biceps.
Brachialis or brachial muscle. These muscles are located under the biceps, they help to bend the arm in the elbow joint. When training brachialis, biceps are naturally “squeezed” up. The combination of development of these two muscles gives the hands the desired volume.
In addition, the brachioradial muscles (pass along the outer sides of the forearms) and round pronators are involved. The front deltas act as stabilizers.
Lifting dumbbells for biceps is effective for athletes of all levels of training. With the same technique, the working weight, as well as the number of repetitions and approaches, varies depending on your goals.
The exercise can be performed in the following variations (they will be further disassembled):
lifting dumbbells for biceps while standing;
bending arms with dumbbells while sitting on a horizontal bench;
lifting the dumbbell with one hand with the elbow resting in the thigh;
lifts in a sitting position on an inclined bench.
The correct technique for lifting the biceps is easiest to show using the standing exercise as an example.
Put your feet shoulder width apart, lower your arms with dumbbells along the body. Hands are turned to the body, elbows are slightly bent. Completely in the elbow joint, the arms do not need to be extended. Firstly, when working with large weights it is traumatic. And secondly, when you do not extend your elbows, the muscles are always in tension, which means that training brings a greater effect.
Lock the position of the elbows, pressing them to the body, tighten the press.
Bend your elbows slowly. When the forearms are parallel to the floor, begin to turn the brushes outwards, that is, upwards with the wrists. This movement is called supination.
Raise your dumbbells to the point where your wrists almost touch your shoulders. It is not necessary to press hands to the shoulders, as this partially removes the load from the muscles. That is, at the top of the exercise, a few centimeters should remain between your wrists and shoulders.
Hold at the top for 1-2 seconds and slowly lower your hands.
When working with large weights or with asymmetries in the muscles of the right and left hands, you can do alternate bending of the arms with dumbbells.
When lifting biceps with dumbbells, jerks and the use of inertia should be avoided. If the last repetitions are too difficult, reduce the weight or reduce the approach. Proper technique is crucial.
Do not sway or tear your elbows off the body.
When lifting dumbbells, do not rotate the hands until the angle in the elbow joint is 90 degrees. This is fraught with injury. Also, do not turn your wrists back at the lower point.
Lifting the biceps, as already mentioned, can be performed standing or sitting. Technique in either case does not differ. Separately, it is worth considering lifting dumbbells for biceps while sitting with an emphasis on the thigh and lifting lying on an inclined bench.
Sitting with focus on the thigh
With this exercise, you can work with a lot of weight due to the fact that the elbow is firmly fixed.
Sit on a bench, spread your feet wide and firmly rest your feet on the floor.
Take the dumbbell in your hand, lean forward slightly with a straight back and rest your elbow in the inner thigh. In the initial position, the elbow is slightly bent. Place the other hand with your palm on the thigh or knee of the other leg.
Lift the dumbbell to your shoulder, hold in this position for 1-2 seconds and return to the starting position. Do not bend your back and hand.
Do the required number of repetitions and shift the dumbbell to the other hand.
Lying on an incline bench
Lifting dumbbells for biceps on an inclined bench is good because in the initial position the target muscle is in a stretched state.
Raise the back of the bench at an angle of 45 degrees. Take the dumbbells in your hands and sit on the bench. Hands with dumbbells should hang down on the sides of the body. The palms are turned to the body, the elbows are slightly bent. Fixing your elbows while lying on a bench is more difficult, since you have nothing to rest on. However, this should be done at the expense of muscular effort.
Slowly and controlledly lift the dumbbells. When reaching the right angle at the elbows, begin the supination of the brush.
At the upper point of the wrists are directed back, as with the standard exercise.
Return to starting position.
Inclusion in the training program
If your goal is to maximize your biceps, just lifting with supination will not be enough. Use also a back hoist. This is a heavy powerful exercise. The bar does not allow you to rotate the hand, so the exercise captures less muscle, but you can work with more weight and achieve maximum tension.
Girls and athletes with an initial level of training are recommended to use medium and low weight. After you perfectly work out the lifting technique with such a load, the weight can be increased.
The best when training for weight is 3-4 approaches for 8-12 reps.
To improve blood circulation in the muscles and, accordingly, increase the effectiveness of training, stretch your biceps after each approach.
When training in fat burning, it makes sense to bend your arms with dumbbells with low weight at a pace above the average. The number of repetitions in the approach in this case also increases.