The standing dumbbell bicep curl is a one of the great exercise to train the biceps, it helps to add and increase more biceps size. The movement should be done with one arm at a time and be focus concentrate throughout you should not hollow you back. For more efficiency you will need to contract your biceps at the top part of the movement for some seconds before you extend back your hands.
How to train your biceps for more biceps muscle.
Position yourself well stand in a upright position grab the dumbbells with an underhand grip. Your feet should be about 45 cm apart. The dumbbells should be at your sides with your arms fully extend, keep your head up and your back straight throughout the exercise.
Curl one dumbbell up slowly towards your shoulder, pause for a second and lower it back slowly again. Make sure your leg must not move around during the exercise and do not swing the dumbbells with your hands. Curl the other arm in the same way you do for the first arm, as you lower the dumbbell. Note that the down motion should be slightly slower than the up motion.
Repeat the process again to your desire reps. You must be concentrated and focus control the weight throughout the performance of this exercise and don’t let the weight fall off of your hands during the exercise. Don’t create any momentum or difficulties that can jeopardize the good performance of the exercise.
Don’t overweight yourself, it always better you grab the weight that your power can control and with that you will be able to perform and control the exercise very well. You may need someone to assist you out through the process by an expert or a personal trainer on this exercise.
Precautions and safety measure to pursue for the standing dumbbell biceps curls.
Make a your position to be correct.
In order to achieve it benefits is very important to perform this exercise correctly. Positioned yourself well do not bend your back or hollow your back when performing this exercise your hands should be at the shoulder width apart, your feet should be about 45 cents meter apart you must be standing up straight looking forward and make sure that you grab the dumbbells with an underhand grip.
Focus and concentrate yourself.
It is very important that throughout the exercise you must be focus and concentrate don’t create any momentum or difficulties that can jeopardize the good performance of the exercise do not swing or lean back when you lift the weight don’t let the weight stray or fall off of your hands and don’t bend your leg during the exercise.
Don’t move to fast and resist a little.
Bring the weight up high as you can resist a little seconds at the up position and pull all the way down until your arms are nearly stretch. Keep your elbows still during the performance and let it close to your sides your arms and hands should be in a straight line your feet must not move around throughout the exercise.
Health benefits in performing the standing dumbbell bicep curl.
To train strengthen and add more biceps muscle, the standing dumbbell biceps curl helps train biceps, it is the one of the effective biceps exercise that helps build mass biceps muscle another important thing about this exercise is it can be also be done out of the gym. It helps with more strength and development of more size in the biceps.