Alternating biceps curls with supination

Well-trained biceps give our bodies a strong appearance. As we can see here, masmusculo offers the opportunity to view all the types of exercises we can perform to achieve the best results.

If you want good results, you should:

• Maintain good posture so that the effort is concentrated on the biceps.
• Bend your legs slightly during each exercise.
• Flex your elbows, and do not overextend them when performing the exercises, as this can lead to long-term joint damage.
• Do not overdo the weight; if you reach your limit, inertia and muscle movements are of no use. Adjust the weight so you can control the movement.
• Feel the biceps working, not the deltoids or the elbows.

Preparation:

• Sit on the edge of a flat bench with your arms fully extended and a dumbbell in each hand.

Execution:

• Inhale and slowly lift the arm while the wrist performs a supinating rotation.
• After lifting the dumbbell as high as possible and reaching full biceps contraction, lower the dumbbell all the way down, maintaining tension in the muscles throughout the movement.
• Exhale and do the same with the opposite arm, alternating back and forth. «the elbows must remain stationary throughout the exercise; the shoulders should not be used to assist with the movement«.

The routine works the muscles: brachioradialis (humerus-ulna-radius), brachialis, biceps brachii, anterior deltoid and, to a lesser extent, the coracobrachialis and clavicular head of the pectoralis major.

Biomechanically, it allows the biceps to fully perform its function. This muscle flexes and antepulses the arm and is, above all, the most powerful supinator.

These are the three ways to perform the exercise with dumbbells