Bicep curls with dumbbells are a popular exercise for the biceps. With bicep curls in the overhand grip, the load on the biceps is slightly reduced compared to the underhand grip position, but at the same time the strain on the brachialis is increased. The brachialis is located below the biceps. The brachialis muscle helps to push the biceps outwards and give them a stronger and more pronounced shape.
Exercise
Bizeps Curls
In the upper grip
Type: Unilateral
Rest: 120s
Equipment: Kurzhantel
Tutorial
1
Stand shoulder-width apart, keep your back straight and your shoulder blades fixed (shoulders back and then down).
2
Take a dumbbell in each hand and let your arms hang down in front of your body. Palms facing your thighs (overhand grip).
3
Bend your arms forcefully until your hands are close to your shoulders. Keep your upper arms and shoulders in the same position throughout the exercise. The backs of your hands point towards your shoulders. Exhale as you do this.
4
Extend your arms slowly and in a controlled manner until they are stretched out again in the starting position. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
It is important to maintain good form throughout the exercise and ensure that the elbows do not move to create momentum. The back remains straight throughout the exercise and does not swing. The exercise is only performed by the biceps muscles. Also make sure to perform the movement slowly and in a controlled manner in order to exert maximum tension on the biceps and avoid injury. Keep the wrist straight in a line so as not to put too much strain on the forearm.
Muscle groups
Primary
Biceps
Secondary
—
Tertiary
—
Equipment
Dumbbell
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