Supinated Bicep Curls
- Duration: 00:00:16
Body Part/Parts Used: Biceps Brachii (primary muscle), Brachialis (secondary muscle), Brachioradialis (supporting muscle)
Equipment Needed: Dumbbells, Wall
Difficulty: Intermediate
1. **Find a Suitable Wall:** Stand with your back leaning against a wall. Your feet should be about a foot away from the wall.
2. **Position Your Shoulders:** Keep your shoulders at an angle against the wall. This will help isolate the biceps during the exercise.
3. **Hold the Dumbbells:** Grab a dumbbell in each hand, holding them with a supinated (underhand) grip.
4. **Align Your Arms:** Extend your arms fully down, with your palms facing forward, and keep a slight bend in your elbows.
5. **Perform the Curl:** Curl the dumbbells toward your shoulders by flexing at the elbow, keeping the upper arms stationary. Focus on using only your biceps to lift the weights.
6. **Hold and Squeeze:** At the top of the curl, hold the position for a moment and squeeze your biceps to engage the muscles fully.
7. **Lower the Weights Slowly:** Lower the dumbbells back to the starting position in a controlled manner, focusing on the eccentric (lowering) part of the exercise.
8. **Repeat:** Perform the desired number of repetitions and sets, maintaining good form throughout.
Remember to keep the core engaged and avoid swinging the weights or using momentum, as this can detract from the targeted muscle activation. As with any exercise, starting with lighter weights and working on proper form is crucial before increasing the weight.
Equipment Needed: Dumbbells, Wall
Difficulty: Intermediate
1. **Find a Suitable Wall:** Stand with your back leaning against a wall. Your feet should be about a foot away from the wall.
2. **Position Your Shoulders:** Keep your shoulders at an angle against the wall. This will help isolate the biceps during the exercise.
3. **Hold the Dumbbells:** Grab a dumbbell in each hand, holding them with a supinated (underhand) grip.
4. **Align Your Arms:** Extend your arms fully down, with your palms facing forward, and keep a slight bend in your elbows.
5. **Perform the Curl:** Curl the dumbbells toward your shoulders by flexing at the elbow, keeping the upper arms stationary. Focus on using only your biceps to lift the weights.
6. **Hold and Squeeze:** At the top of the curl, hold the position for a moment and squeeze your biceps to engage the muscles fully.
7. **Lower the Weights Slowly:** Lower the dumbbells back to the starting position in a controlled manner, focusing on the eccentric (lowering) part of the exercise.
8. **Repeat:** Perform the desired number of repetitions and sets, maintaining good form throughout.
Remember to keep the core engaged and avoid swinging the weights or using momentum, as this can detract from the targeted muscle activation. As with any exercise, starting with lighter weights and working on proper form is crucial before increasing the weight.
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