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Dumbbell Bicep Curls Benefits,Mistakes

Bicep curls target the bicep brachii muscles, the larger muscle that lies on the front of the upper arm between the shoulder and the elbow. With proper and regular training these muscles can get stronger and toned.<br>

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Dumbbell Bicep Curls Benefits,Mistakes

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  1. Dumbbell Bicep Curls: Benefits, Mistakes, Form

  2. The term "biceps curl" refers to any of a number of weight training exercises that primarily targets the biceps brachii muscle. It may be performed using a barbell, dumbbell, resistance band, or other equipment.

  3. Benefits of Bicep Curls  A few benefits of regularly performing the bicep curls are mentioned here: • Ideal for Bicep Training: The bicep curl is a single-joint movement, that makes it great to isolate the bicep. • Better Elbow Strength: Bicep curls help to strengthen elbow flexion resulting in better elbow movements in your daily activities.  • More Grip Strength: It helps improve grip strength. The strong grip helps to perform compound exercises like deadlifts, bench presses and pull-ups better.

  4. Dumbbell Curl Variations You can switch the variations in your workout routine once you have mastered the standard dumbbell curl routine. Hammer Curls: • Hammer curls use a neutral grip with your palms facing each other during the full range of motions. This variation reduces the stress on your wrists. Simple yet effective.

  5. Preacher Curls A Preacher bench is required for this variation. It is suggested to use lighter weights when performing preacher curls. Rest your upper arms over the preacher bench with your palms facing upwards, slowly lift your forearms until they are in a vertical position, then lower them and continue doing so.

  6. Reverse Curl For this variation, stand upright with your palms downwards, and reverse grip your dumbbell at your shoulder-width position. Make sure your elbows remain stationary and shoulders straight as you curl towards your shoulder in a full bicep contraction.

  7. Incline Curl It is a seated variation, perform it by sitting on an incline bench with your upper body leaning back at a 45° angle. This variation focuses on the long head of your biceps.

  8. Concentration Curls If you want to improve your lifting, a concentration curl is the best variation to do so. Practice it by sitting on a bench, resting the back of your upper arm against your inner thigh, and lifting a dumbbell. Curl the dumbbell up to your shoulder slowly, pause at the top, and then lower it down. Concentration Curls help you find the imbalances in the strength of your arms.

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