Bending your arms with dumbbells while sitting on your biceps: how to perform correctly and which muscles work

In the gym there are many simulators and free weights for pumping the muscles of the whole body. You can find several movements on one muscle group. In this article, we will consider such an exercise as bending your arms with dumbbells while sitting on your biceps.

Biceps

This part is otherwise called the biceps of the shoulder. This name was due to the structure of the biceps: it consists of two heads that form a single muscle - the biceps.

Many, especially inexperienced people in sports, judge the strength and beauty of a person’s body by the size of their biceps. Large volumes of this muscle for many indicate incredible strength. In fact, this is an ordinary muscle group, which, like the others, is included in the work with certain movements. Consider one of these exercises - bending your arms with dumbbells while sitting.

Working muscles

In this exercise, the biceps muscle of the shoulder acts primarily. The front shoulder tufts also work. The forearms are also included in the work, since the dumbbells are held in the hands precisely due to the efforts of the forearms. For the most part, bending your arms with dumbbells while sitting on a bench is an isolated biceps exercise. This means that with this movement you can pump only this muscle.

It is mistakenly believed that biceps can be increased either in length, or in width, or in height, and so on. In fact, any exercise for biceps includes its work in full. Therefore, this muscle comprehensively increases in volume with the right approach.

Execution technique

1. Starting position - sitting on a bench with dumbbells of the right weight. Lower grip: the inside of the palm is looking forward.
   
   Elbows fully extended, arms hanging down.
2. Movement begins with flexion of the arm at the elbow joint. You should not take your elbow back or to the side, it should be in the same position. The lifting occurs until the dumbbell is next to the biceps. Then there is a smooth lowering to the starting position.

You can perform bending the arms with dumbbells while sitting alternately or simultaneously. The most important thing is that the same number of repetitions is performed on both hands.

Advice

Experts recommend the following:

1. Select the weight of the shells in such a way as to have enough strength to do from 8 to 12 repetitions. If it’s possible to do more, increase weight and vice versa.
2. Before training your biceps, you need to stretch your entire body.
3. Bending the arms with dumbbells while sitting is a rather dangerous movement for joints. Therefore, you must follow the correct technique throughout the entire time.
4. Do not get hung up on just one exercise. In one training session, 2 to 3 movements per muscle group should be performed.

Conclusion

This exercise is a basic movement for biceps. It can be included in training at home with dumbbells for men and women. Regular exercises will help increase the strength of the biceps, as well as its volume.

Biceps should be downloaded, as this is a very noticeable muscle group. Its aesthetic appearance will add to the sporty figure even more pronounced. In addition, this muscle often acts in ordinary life. So his strength will come in handy in everyday affairs.