Seated alternating dumbbell raise
Lifting dumbbells for biceps- a great exercise for developing strength and mass of the biceps, increasing the volume of the arms. This is a basic exercise for the biceps muscle, along with bending the arms with a barbell, and with constant joint performance, it gives an excellent result. The arms become thicker and larger, their strength grows, and the biceps become powerful and solid.
Biceps, brachialis.
Muscles - assistants: forearm muscles.
Options
The exercise can be performed holding dumbbells with an underhand grip, without rotational movements in the elbow joint, or you can supinate or pronate the hand. In each case, the main load will shift to the inner section of the biceps and the shoulder muscle (during supination), or to the lower section of the biceps and muscles of the outer surface of the forearm (during pronation).
Execution technique
- Sit on a bench, grasp the dumbbell bar with each hand with a lock grip, lower them down with outstretched arms.
- Keep the body straight, avoid unnecessary rounding of the back in the spine.
- Tighten your biceps and bend your arm at the elbow joint. Having thus raised the dumbbell to the corresponding shoulder, without delay, begin to lower it back.
- Lower the dumbbell slower than you raise it, but in any case, there should be no jerks and unnecessary haste in both phases of the movement. The elbows are always tightly pressed to the body, all movements are made only in the elbow joints, the shoulder and wrist joints are absolutely static.
- After bending and straightening one arm, begin to bend the second, or, if you want to work harder, start doing the exercise with the second hand as soon as the first begins to lower.
If you are doing an exercise with pronation of the hands, turn them inward approximately in the middle of the flexion phase of the arm so that the palms look at the floor, and when supinating, on the contrary, turn the brush outward so that the palm looks at the ceiling.
For your own convenience, sit on the edge of the bench along it, but not across it, otherwise the dumbbells, touching the bench, will interfere with you very much. Do not work with overloaded dumbbells, choose the weight that suits you so as not to provoke “cheating”.
Do the exercise after your barbell workout and finish with lighter isolation exercises like concentration curls. And for most beginners, a complex consisting of just one or two heavy exercises is suitable for training hands.
Video "Alternate lifting of dumbbells while sitting"
