The standing dumbbell biceps exercise helps in training and adding . It also in increase more biceps strength and power. This is one of the greatest exercise for the biceps.
In other to fill the efficiency You will need to contract your biceps at the top position of the movement and more so to that is you should not hollow you back. The movement should be done with one arm at a time.
How to do the standing dumbbell biceps curls
Position yourself well while stand in a upright position grab the dumbbells with an underhand grip. your feet should be about 45 cents metre apart.
Keep your up and your back straight throughout the exercise The dumbbells should be at your sides with your arms fully extended.
Then, curl one dumbbell up Slowly towards your shoulder, pause for a second and lower section. and get it back slowly again.
Your leg must not move around during the exercise and do not swing the dumbbells with your hands. curl the other arm in the same way you do for the first arm, as you lower the dumbbell.
The down motion should be slightly slower than the up motion.Repeat the process again to your desire reps. You must be concentrated and focus don’t let the stray off or fall down from your hands.
You should be in total control of the weight throughout the performance. of this exercise and don’t let the weight fall off of your hands during the exercise. Do not create any momentum or difficulties that can jeopardize the good performance of the exercise.
Do not overweight yourself, it is advise to always grab the weight that your power can control and with that you be able to perform the exercise very well. You may need to be supervised by an expert or a personal trainer on this exercise.
Safety steps to standing dumbbell biceps curls.
position very well and keep it throughout. It is important to perform it correctly and in order to achieve it, positioned yourself well do not bend your back or hollow your back when performing the exercise.
Your hands should be at the shoulder width apart your feet should be about 45 cents metre apart you must be standing up straight looking forward and make sure that you grab the dumbbells with an underhand grip.
Be concentrated and be focus throughout.
Focus yourself and concentrated, you must be in full control throughout the exercise. And do not bend your leg during the exercise, don’t create any momentum or difficulties that can jeopardize the good performance of the exercise.
don’t swing or lean back when you lift the weight don’t let the weight fall off of your hands.
Don’t move too fast resist a for some second. Bring the weight up high as you can resist a little all the way down until your arms are nearly straight.
Keep your elbows still during the performance and let it close to your sides your arms and hands should be in a straight line and your feet must not move around throughout the exercise remember.
Health benefits in performing the standing dumbbell biceps curls.
It help train and strengthen the biceps. The standing dumbbell biceps curl helps train biceps it is the one of the effective biceps exercise that helps build mass biceps muscle.
It can also be done out of the gym it helps with more strength and development of more size in the biceps.
Down bellow are more important fitness exercises, workouts that you should lookup to that would help you transform and re-balance your body:
- Bentover rows
- know how to better train your triceps with tricep dip with one bench
- Incline dumbbell curl
- Barbell military press
- close grip muscle works
- seated reverse curl
- Triceps and shoulder pushup
- Butterfly press
- Dumbbell side bend
- Proper deadlift performance
- Proper flat bench press performance
- Cable cross over chest exercise
- Behind the neck pull down
- Hand stand pushups
- Dumbbell hammer curl
- Close grip bench press
- Cable side bend
- Reverse wrist curl seated
- Inline dumbbell fly