Dumbbell Curl - Seated Reverse Narrow Stance
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Strength Dumbbell Flat Bench Pull Gym
Purpose: This exercise strengthens the biceps.
Benefits: This exercise isolates the biceps so that momentum does not come into play.
Sit on a flat bench, with your feet flat on the floor and close together. Hold dumbbells in your hands, with palms reverse grip. The dumbbells hang down at the sides. This is the starting position. Curl the dumbbells up to your shoulders, keeping your elbows close to your sides. Once you have reached the top of the motion, move your elbows out slightly to the front to work the long head of the biceps which crosses the shoulder joint. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement. Slowly lower the dumbbells to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The biceps muscle is a straight muscle with 2 heads. The long head crosses both the elbow and shoulder joints and bends the elbow and raises the arm forward at the shoulder. The short head of the biceps crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand..
Step 1
Sit on a bench holding dumbbells down at your sides, reverse grip.
Sit on a flat bench, with your feet flat on the floor and close together. Hold dumbbells in your hands, with reverse grip. The dumbbells hang down at the sides. This is the starting position.
Step 2
Curl the dumbbells to your shoulders. At the top of the motion, lift your elbows slightly forward.
Curl the dumbbells up to your shoulders, keeping your elbows close to your sides. Once you have reached the top of the motion, move your elbows out slightly to the front to work the long head of the biceps which crosses the shoulder joint. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement.
Step 3
Slowly lower the dumbbells to the starting position.
Slowly lower the dumbbells to the starting position. Inhale during this movement. Hold dumbbells in your hands, with reverse grip. The dumbbells hang down at the sides.