![]() Stand tall or sit on an upright bench holding a dumbbell in each hand by your side with palms facing forwards.Here’s how to do the dumbbell biceps curl better to add serious size and strength to your arms, and don’t forget to try our free Big Arms workout! And then fully straightening your arms at the end of each rep and the start of the next one.ĭoing so will work a far greater number of muscle fibres than wildly swinging too-heavy weights around, and the more muscle tissue you can recruit and fatigue during training, the bigger and stronger your muscles will grow back! That includes squeezing your biceps hard at the top of the move (when your hands are by your shoulders). That’s why it’s completely worth your while to reduce the weight of the dumbbells and fully master the movement pattern. Your complete guide to building bigger arms And without properly stimulating these muscles through good form, controlled contractions and maximal time under tension, you’re never going to add size or strength to your arms. Why? Because ignoring exercise execution to swing a far-too-heavy dumbbell up and down (and often from side to side) means that momentum is responsible for most of the movement, not your biceps. What is it? They’re both two exercises where most people focus on how much weight they’re lifting at the expense of lifting with proper form. The dumbbell bicep curl shares a very common trait with the dumbbell lateral raise. Here’s New Body Plan creator and Men’s Fitness cover model Jon Lipsey on how you can perform the bicep curl perfectly to get the bigger and stronger arms you want! But the classic dumbbell bicep curl is more often than not executed appallingly with momentum, not the muscle, doing most of the heavy lifting. It’s the one exercise everyone thinks they know how to do – even people who’ve never set foot in a gym. ![]() How to do the dumbbell bicep curl for big, strong and defined arms
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