I believe many people are familiar with the dumbbell curl. In fact, the dumbbell curl is a very good movement, but whether it is a dumbbell curl or other movements There are things to pay attention to, so some people still know what beginners should pay attention to when doing dumbbell curls. So, what key points should novices pay attention to when doing dumbbell curls? Let’s take a look below.
What should newbies pay attention to when doing dumbbell curls
When doing dumbbell curls, if you are in a gym, there must be many types of dumbbells for you to choose from. Some dumbbells have a fixed weight, while others can be combined to increase the weight. For novices, it is best to choose dumbbells that can be used in combination, slowly increase the weight, and allow the body to adapt.
The correct way to do dumbbell curls
1. Preparation
Grasp the dumbbells with both hands, bend your knees slightly and stand upright, with your elbows pointing behind you and your palms facing each other.
2. Action essentials
Use the elbow joint as the fulcrum, curl upwards, and at the same time externally rotate the forearms with the palms facing upwards. Raise to the highest point, tighten the biceps, and pause for a moment.
3. Action description
External rotation of the forearm and wrist is to fully contract the biceps brachii and exercise the medial head of the biceps brachii, so as to better separate the biceps brachii.
How many dumbbell curls should be practiced in a day
The best exercises for your arms are biceps barbell and dumbbell curls. Triceps close-grip press, parallel bar arm extensions, and neck arm extensions are all ace exercises.
The best way to train the biceps is to use low-weight dumbbells and do push-ups with arm clamps. Do 8 sets in one set and rest for 15 seconds in between. Do 3 sets every day and then add two sets after one week. At the same time, do more Eat some protein foods and you will see results as long as you insist on it every day for a month.
It is best to train muscles with dumbbells for two hours a day, and rest every four days. The increase in exercise intensity depends on your physical fitness. You must use scientific methods. Don't rush for results, which may cause some injuries.