Standing Dumbbell Curl - Standing Dumbbell Curl Diagram and Detailed Actions
There are several main movements of the standing dumbbell curl: Standing dumbbell hammer curl, Dumbbell alternating curl, Standing dumbbell double-arm curl Lift
One: Standing Dumbbell Hammer Curl
Key training areas: Mainly toning the brachialis and biceps muscle groups.
Starting position: Upright or sitting, with arms straight and hanging down naturally, holding dumbbells in hand, with the tiger"s mouth facing forward.
Action process: At the same time, both upper arms use the elbow as the axis to bend the dumbbells through the side of the body. Tighten the upper and forearms firmly, pause for 2-3 seconds, then exhale, hold the bell and slowly lower it to the side of the body, and repeat the exercise .
Training points: When doing opposite-grip curls, keep both upper arms stationary, hold the bell with straight wrists, and do not rely on the inertial force of the upper body swing.
Upright standing alternating dumbbell curl program (Standing Dumbbell Curl)
Compared with barbell curls, dumbbell curls generally use alternating lifts, which is its unique advantage. Alternating Dumbbell Curl can reduce borrowing force and focus more on the target muscles.
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Extended reading:
Dumbbell bent-over arm flexion and extension, dumbbell single-arm flexion and extension behind the neck, supine hammer flexion and extension exercisesTriceps brachiiIllustration
Illustrated tutorial on dumbbell curls and alternating dumbbell curls with both hands
Illustrations of supine dumbbell curls and seated dumbbell single-arm curls