Dumbbell Curl - Squat Alternate
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Intermediate Biceps Forearms Shoulders Traps Strength Dumbbell Pull Gym
Purpose: This exercise strengthens the biceps.
Benefits: This exercise isolates the biceps so that momentum does not come into play.
Get into a squat position, glutes on your calves. Hold dumbbells with your hands about shoulder-width apart and your palms facing up (underhand grip), triceps just above the elbows resting on your kneecaps. This is the starting position. Curl the right dumbbell up to your chin. Your upper arm should stationary throughout the entire motion. Exhale during this movement. Squeeze the biceps and move the elbow out about 1-2 inches. This movement will work the long head of the biceps where it crosses the shoulder joint. Slowly lower the dumbbell to the starting position. Inhale during this movement. Curl the left dumbbell up to your chin. Your upper arm should stationary throughout the entire motion. Exhale during this movement. Squeeze the biceps and move the elbow out about 1-2 inches. This movement will work the long head of the biceps where it crosses the shoulder joint. Slowly lower the dumbbell 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
In a squat position, hold dumbbells with an underhand grip.
Get into a squat position, glutes on your calves. Hold dumbbells with your hands about shoulder-width apart and your palms facing up (underhand grip), triceps just above the elbows resting on your kneecaps. This is the starting position.
Step 2
Curl the right dumbbell to your chin. Then move the elbow out slightly to work the long bicep head crossing the shoulder.
Curl the right dumbbell up to your chin. Your upper arm should stationary throughout the entire motion. Exhale during this movement. Squeeze the biceps and move the elbow out about 1-2 inches. This movement will work the long head of the biceps where it crosses the shoulder joint.
Step 3
Slowly lower the dumbbell to the starting position.
Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold dumbbells with your hands about shoulder-width apart and your palms facing up (underhand grip), triceps just above the elbows resting on your kneecaps.
Step 4
Curl the left dumbbell to your chin. Then move the elbow out slightly to work the long bicep head crossing the shoulder.
Curl the left dumbbell up to your chin. Your upper arm should stationary throughout the entire motion. Exhale during this movement. Squeeze the biceps and move the elbow out about 1-2 inches. This movement will work the long head of the biceps where it crosses the shoulder joint.
Step 5
Slowly lower the dumbbell to the starting position.
Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold dumbbells with your hands about shoulder-width apart and your palms facing up (underhand grip), triceps just above the elbows resting on your kneecaps.