Exercise "lifting dumbbells for biceps while standing" is one of the most popular for arms. And there is a reason for this. Biceps is the muscle that is most often open to the public eye, especially in the summer. And when others see beautiful, fit hands, they tend to believe that the rest of the body is in the appropriate form.
Due to the wide range of motion, lifting the dumbbells to the biceps while standing, with the right weight and observing the execution technique, allows you to tone the biceps and forearms.
Do not worry, tightened arm muscles will not make you less feminine. On the contrary, you will attract many admiring glances.
How not to make a mistake with the weight of dumbbells
As a rule, the weight of the dumbbells should be such that you can do, on average, about 12-15 repetitions. At the same time, it is important that while you are lifting the dumbbells to the biceps while standing, you feel a slight tension in the muscles and you have to perform the last repetitions with effort.
Make sure you do not use too heavy dumbbells. Do not help yourself with the hull. By swaying, you significantly reduce the quality of the exercise. In addition, this can be fraught with serious injuries.
How to exercise
- Pick up a dumbbell.
- Place your feet at shoulder height. Keep your spine straight.
- Keep your hands along the body, press your elbows to the sides, palms facing out.
- As you exhale, move the dumbbells to your chest, bending your elbows. The shoulder is completely motionless.
- Exhale, extend your arms to their original position. Repeat again.
Optimal will be the implementation of 3-4 approaches with a break of no more than a minute.
If it is more convenient for you, then you can lift the dumbbells alternately, first with your right, then with your left hand. With the alternate lifting of the dumbbells to the biceps, standing, it is easier to feel the muscles and monitor the correct technique for performing the exercise.
If it seems to you that the exercise is too light or uncomfortable, try lifting the dumbbells with supination.
What is supination and why is it needed
In order to maximize the use of biceps, many experts in the field of bodybuilding recommend lifting the dumbbells to the biceps, standing, with supination.
Supination is the turn of the hand during an exercise. With this method of doing the exercise, the biceps are used as much as the flexor of the arm, which significantly increases the effectiveness of the exercise.
How to exercise
The algorithm of actions is as follows:
- Take the dumbbells.
- Place your feet at shoulder height. Keep your spine straight.
- Keep your hands along the body, palms facing the hips.
- Exhale, bring dumbbells to your chest, bending your elbows. Turn your palms out while moving. At the end point, the palms should be in the same position as in the previous version of the exercise.
- While breathing in, disperse your hands, while at the same time turn your palms in their original position.
As in the previous version, the exercise can be performed alternately.
Some useful tips
At each repetition, lower your arms completely. By not doing this to the end, you reduce the effectiveness of the exercise and increase the risk of injury.
Try to keep your elbows lightly pressed against your ribs / hips. If your elbows try to go sideways during the approach, then you should take a lighter weight.
Do not stop at the upper and lower points. Define a rhythm and follow it. It is important that the tension in the hands is maintained throughout the exercise.
Watch your breath. Proper breathing allows you to not only better perform the exercise, but also additionally trains the cardiovascular system.
Lifting dumbbells for biceps while standing is useful for girls because it helps not only bring their hands to tone. In addition, this exercise will help you stay fit during pregnancy. However, care must be taken - take lighter dumbbells and, if possible, do the exercise while sitting. Watch for proper breathing and if you suddenly feel discomfort or pain, stop this exercise immediately.
By regularly lifting your dumbbells to your biceps, you can increase strength and pull your arms up. Above all, do not try to do the impossible. Do not handle too heavy sports equipment. Do not exhaust yourself with countless approaches. It is important that the training brings you joy. And then you will not notice how the dream body becomes a reality.