Lifting dumbbells for biceps with rotation of the hand (supination) is one of the most popular basic exercises for developing arm muscles. Traditionally, it is one of the favorites in men's training programs. The exercise is beloved by girls, because when using small weights it can significantly improve the shape of the hands and tone the muscles.
Bending the arms with supination dumbbells loads the muscles of the front of the shoulder, namely:
- Biceps (target muscles). Lifts increase the strength and volume of the biceps, help to work out the peak of the biceps.
- Brachialis or brachial muscles. These muscles are located under the biceps, they help to bend the arm in the elbow joint. When training brachialis, biceps are naturally “squeezed” up. The combination of development of these two muscles gives the hands the desired volume.
- In addition, the brachioradial muscles (pass along the outer sides of the forearms) and round pronators are involved. The front deltas act as stabilizers.
Lifting dumbbells for biceps is effective for athletes of all levels of training. With the same technique, the working weight, as well as the number of repetitions and approaches, varies depending on your goals.
Supination is the turning of the brush outward.
The exercise can be performed in the following variations (they will be further disassembled):
- lifting dumbbells for biceps while standing,
- bending arms with dumbbells sitting on a horizontal bench,
- lifting the dumbbell with one hand with the elbow resting in the thigh,
- lifts in a sitting position on an inclined bench.
The correct technique for lifting the biceps is easiest to show using the standing exercise as an example.
Most often, the exercise is performed in a standing position.
- Put your feet shoulder width apart, lower your arms with dumbbells along the body. Hands are turned to the body, elbows are slightly bent. Completely in the elbow joint, the arms do not need to be extended. Firstly, when working with large weights it is traumatic. And secondly, when you do not extend your elbows, the muscles are always in tension, which means that training brings a greater effect.
- Lock the position of the elbows, pressing them to the body, tighten the press.
- Bend your elbows slowly. When the forearms are parallel to the floor, begin to turn the brushes outwards, that is, upwards with the wrists. This movement is called supination.
- Raise your dumbbells to the point where your wrists almost touch your shoulders. It is not necessary to press hands to the shoulders, as this partially relieves the load from the muscles. That is, at the top of the exercise, a few centimeters should remain between your wrists and shoulders.
- Hold at the top for 1-2 seconds and slowly lower your hands.
When working with large weights or with asymmetries in the muscles of the right and left hands, you can do alternate bending of the arms with dumbbells.
An embodiment of sitting on a bench.
- When lifting biceps with dumbbells, jerks and the use of inertia should be avoided. If the last repetitions are too difficult, reduce the weight or reduce the approach. Proper technique is crucial.
- Do not sway or tear your elbows off the body.
When lifting dumbbells, do not rotate the hands until the angle in the elbow joint is 90 degrees. This is fraught with injury. Also, do not turn your wrists back at the lower point.
Sitting with focus on the thigh
With this exercise, you can work with a lot of weight due to the fact that the elbow is firmly fixed.
The elbow is fixed focusing on the thigh, which allows you to take a little more weight.
- Sit on a bench, spread your feet wide and firmly rest your feet on the floor.
- Take a dumbbell in your hand, lean forward slightly with a straight back and rest your elbow in the inner thigh. In the initial position, the elbow is slightly bent. Place the other hand with your palm on the thigh or knee of the other leg.
- Lift the dumbbell to your shoulder, hold in this position for 1-2 seconds and return to the starting position. Do not bend your back and hand.
- Do the required number of repetitions and shift the dumbbell to the other hand.
Lying on an incline bench
Lifting dumbbells for biceps on an inclined bench is good because in the initial position the target muscle is in a stretched state.
Running on an incline bench.
- Raise the back of the bench at an angle of 45 degrees. Take the dumbbells in your hands and sit on the bench. Hands with dumbbells should hang down on the sides of the body. The palms are turned to the body, the elbows are slightly bent. Fixing your elbows while lying on a bench is more difficult, since you have nothing to rest on. However, this should be done at the expense of muscular effort.
- Slowly and controlledly lift the dumbbells. When reaching the right angle at the elbows, begin the supination of the brush.
- At the upper point of the wrists are directed back, as with the standard exercise.
- Return to starting position.
Inclusion in the training program
If your goal is to maximize your biceps, just lifting with supination will not be enough. Also use the reverse grip boom lift. This is a heavy powerful exercise. The bar does not allow you to rotate the hand, so the exercise captures less muscle, but you can work with more weight and achieve maximum tension.
Girls and athletes with an initial level of training are recommended to use medium and low weight. After you perfectly work out the lifting technique with such a load, the weight can be increased.
The best when training for weight is 3-4 approaches for 8-12 reps.
To improve blood circulation in the muscles and, consequently, increase the effectiveness of training, stretch your biceps after each approach.
When training in fat burning, it makes sense to bend your arms with dumbbells with low weight at a pace above the average. The number of repetitions in the approach in this case also increases.
1. Dumbbell jerk from the floor alternately
6 repetitions with each hand
Sit with your back straight and grab the dumbbell (A) with your right hand. Straighten and lift the dumbbell, directing it close to the body, above your head (B). Return to starting position, change hand and repeat immediately.
Lifting dumbbells in front of you is an effective exercise for pumping and fully working out all the bundles of deltoid muscles. When performing the exercise, you need to raise your hands forward, respectively, the main load will fall on the front bundle of deltoid muscles. In addition, the average delta is involved in the exercise: it helps to stabilize the position of the hand when lifting weights. Exercise also affects:
- pectoral muscles (mainly the upper part),
- trapezius muscles
- abdominal muscles
- dentate muscle.
Lifting dumbbells requires stabilization of the body, so the muscles of the abdominals, back and legs are also included in the work a little.
Exercise is quite universal. It can be performed by absolutely all categories of people (men and women, beginners and professional athletes, children and people aged). It is not recommended to perform this exercise only for those who have fresh injuries (less than one year) of the shoulder or abdominal cavity. Lifting dumbbells, especially with a lot of weight, is a rather traumatic exercise. Therefore, it is not recommended to perform it if you feel unwell. If during the exercise there is weakness and dizziness, it is better to stop the lesson in order to prevent injury.
2. Dumbbell jerk into the “scissors”
6 repetitions with each hand
From the starting position, as in the first exercise (A), tear the dumbbell up and, while it is flying, quickly spread your legs back and forth (right forward), standing in a not very deep lunge. Take the dumbbell on your straight arm (B). Return to the starting position and repeat with the other hand, throwing the left leg forward.
4. Split squat
Hold the dumbbell in the same way as in the previous exercise. Stand two steps away from the bench and place your right foot on it (A). Get into a lunge, bending both legs (B). Return to starting position and repeat. After doing all the repetitions, change your leg and continue immediately.
How to choose a dumbbell
Dumbbells can be collapsible and non-collapsible. The latter have a given weight. Collapsible are a neck and a set of pancakes. If you plan to do strength training and gradually increase the load, buy collapsible equipment: they take up little space and allow you to choose the weight for each exercise.
You can buy non-folding, but take several weights for exercises for different muscle groups at once. Light dumbbells up to 5 kg are needed for shoulders, biceps and triceps. For squats, deadlifts and other exercises for large muscle groups, shells weighing at least 16–20 kg are suitable.
Also in stores you can find fitness dumbbells coated with neoprene or vinyl. They are bright and pleasant to the touch, but too light for weight training and are suitable only for sessions of aerobic exercise.
Therefore, even if you are a complete beginner, do not take such dumbbells for strength training. As a last resort, you can always fill a plastic bottle with sand or water and get the same 1.5–2.5 kg.
What exercises to perform
There are many exercises with dumbbells, to list everything does not make sense. Life hacker chose the most popular and divided them into muscle groups.
To make a workout for the whole body, it is enough to choose 1-2 exercises from each group. Perform exercises 3-5 sets of 8-12 times. Choose weight so that the last repetitions in the approach are difficult, but the technique does not deteriorate.
If you have too light dumbbells to thoroughly load the muscles 12 times, increase the number of repetitions in the approach. Fatigue should occur in the muscles at the end of the exercise.
1. Biceps Ups
Take the dumbbells and hold your hands with your palms to the body. Bend your elbows and bring the dumbbells to your shoulders while turning your wrists out. At the top, the palms should be turned towards the body.
This is an isolated biceps exercise, only the forearms work in it. The rest of the body is not involved: there are no jerking, swinging and other unnecessary movements.
2. Rises on a biceps on a bench
Sit on an inclined bench, press your body to the back, feet - to the floor. Lower your arms with dumbbells so that they hang freely along the body. From this position, lift the dumbbells to shoulder level and lower them back. Always return to starting position to work in full range.
3. Concentrated biceps ups
Sit on a bench, spread your legs wider, and press your feet to the floor. Take the dumbbell in your right hand, pressing your shoulder to the inside of the right thigh closer to the body. Do not put your elbow on your foot: this will remove the load from the biceps and deprive the exercise of meaning. With your left hand rest against the left knee.
Do a dumbbell lift. Return your hand to its original position and repeat.
1. Triceps extension with bench support
Rest in the shop with your knee and palm. Take the dumbbell in the other hand. First bend it at an elbow at a right angle, then bend it, return to its original position and repeat. Only move your forearm; do not change your body position until the end of the exercise.
2. Triceps extension in the slope
This exercise is similar to the previous one, only performed without support. Tilt the body, slightly bend the lower back. Lower your shoulders, and let your elbows form a right angle.
Extend your arms with dumbbells, return to the starting position and repeat. Do not change the position of the body until the end of the exercise.
3. Slanting dumbbells
Tilt the body to parallel with the floor, slightly bend your knees. Spread your arms with dumbbells to the side to shoulder level and return back. Perform the movement smoothly, without jerking. Do not change the position of the body until the end of the exercise.
2. The draft of the dumbbell to the belt in the slope
Press against the bench with your left palm and knee, straighten your right leg, press your foot to the floor, pull your arm with a dumbbell down. Pull the weight to the belt and lower it back. Do not raise your shoulder, do not hunch your back. Do not change the position of the body throughout the exercise. Look straight at the floor in front of you so that your neck is in line with your back.
3. The draft of dumbbells to the belt in an inclination
Tilt your back to parallel with the floor or slightly higher, keep dumbbells in outstretched arms. Lower and straighten your shoulders, pull the weight to your belt, bringing the shoulder blades, and then lower it back. Do not change the position of the body until the end of the exercise.
1. Bench press dumbbells
Lie on the bench, press the feet to the floor. Bend your elbows at a right angle, position your shoulders parallel to the floor or slightly lower. Keep your wrists as if you were squeezing a barbell. Squeeze the dumbbells up, while spreading your hands with your palms to each other and connecting them. At the top point your fists should meet. Lower your hands to the starting position and repeat.
2. Breeding dumbbells lying
Lie on the bench, press the feet to the floor. Connect your arms with dumbbells above you, and then spread them apart, stretching your pectoral muscles. Bend your elbows slightly to protect the joint. Put your hands in the starting position and repeat.
3. Breeding dumbbells from a right angle
Lie on the bench, press the feet to the floor. Bend your elbows at a right angle, turn your palms towards the body. Straighten your arms, but not to the end: at the extreme point, leave them slightly bent to protect the joint. Return the forearms to their original position and repeat.
1. The buttock bridge with support on the bench
Sit on the floor next to the bench, rest your back on it, bend your knees. Raise your pelvis without taking your feet off. Put your hands with dumbbells on your hips. Straining the gluteal muscles, feed the pelvis up to the parallel of the hips to the floor. Lower to the starting position and repeat.
2. Romanian deadlift
Stand straight, hold dumbbells in outstretched arms, palms should be turned to the body. Bend your knees slightly, bend with a straight back, take the pelvis back and lower the shells to the middle of the lower leg. Take dumbbells close to your feet. Keep your back straight. Return to starting position and repeat.
3. Dumbbell lunges
Take dumbbells in your hands, lunge forward and touch the floor with the knee of the leg standing behind. Make sure that the lower limbs are bent at right angles and that the knee in front does not extend beyond the toe. You can do lunges while moving around the room or in place.
4. Lunges with a dumbbell in one hand
This version of the exercise pumps not only the hips, but also the shoulders and muscles of the core. Do not immediately take a heavy dumbbell: first check your sense of balance by doing an exercise with light weight.
Raise the projectile above your head, pull the other hand to the side. Perform lunges while moving around the hall. At the end of one approach, repeat it with a dumbbell in the other hand.
5. Dumbbell Squats
Put your feet shoulder-width apart and turn your toes to the sides. Hold dumbbells over your shoulders. Squat to the hips parallel to the floor or below. Keep your back straight and your heels pressed to the floor. Straighten and repeat.
6. Dumbbell tracers
This exercise involves several muscle groups at once: hips, buttocks, core muscles, shoulders and triceps. It is well suited for intensive interval and circular workouts for weight loss.
Put your feet shoulder-width apart and turn your socks to the sides. Keep dumbbells near your shoulders. Do a squat, straighten up and, without stopping the movement, squeeze the shells upward, slightly leading them behind the head.
You do not press, but press bench: use the inertia of lifting to squeeze the dumbbells up. Therefore, do not pause between squats and bench presses.
7. Mahi dumbbell
Another exercise involving several muscle groups. Swing dumbbells use the muscles of the hips and back, strengthen the shoulder girdle.
Put your feet shoulder-width apart, slightly extend the socks to the sides. Grasp one dumbbell with both hands, tilt your straight back, bend your knees and pull your pelvis back. Place the dumbbell between your legs. With a sharp movement, push the pelvis forward, while straightening up and swinging the projectile up. A dumbbell describes a semicircle and finishes it overhead. Then you again return to the starting position and repeat the movement.
If you work with the pelvis, the exercise will load the buttocks well, if not, the extensors of the back. Although both muscle groups will work anyway.
8. Dumbbell Sumo Squats
Exercise with emphasis on the inner thigh.
Put your legs 1.5–2 times wider than the shoulders, turn the socks to the sides. Grasp one dumbbell with both hands. Do a squat with your knees apart. Keep your back straight and squat to the hips parallel to the floor. Straighten and repeat.
9. Bulgarian split squats with dumbbells
Take dumbbells in your hands, stand with your back to the elevation, put on it the toe of one leg. Do a squat. Check to see if the knee in front of the standing leg extends beyond the toe. If so, move slightly away from the support. While squatting, try to turn the knee of the supporting leg out.
11. Gluteal bridge on the floor with dumbbell
Lie on the floor and rest your feet in it, bending your knees at a right angle. Raise one leg and straighten your knee, put the dumbbell on your hips. Напрягая ягодицы, подайте таз вверх, чтобы корпус и поднятая нога вытянулись в одну линию. Опустите бёдра на пол и повторите.
1. Турецкий подъём с гантелей
Прекрасное упражнение на мышцы кора. Прокачивает равновесие и координацию движений.
Лягте на пол, выпрямите ноги. В правую руку возьмите гантель и поднимите перед собой, левую руку вытяните в сторону. Bend your right foot and place your foot on the floor. Leaning on your right foot and left arm, assume a sitting position. Move the dumbbell up and hold it above your head. Move your left foot back and put it on your knee: you are now in a lunge position.
Stand up, and then repeat in the reverse order: the left leg goes back into a lunge and is placed on the knee, the left hand and the right leg rest on the floor, the left leg is moved forward and straightened, you sit down, then lower your back on the floor, stretch your left arm to the side. and straighten your right leg.
When you learn the exercise from a comfortable side, change your hand and try on the other. Just to get started, take a dumbbell lighter.
The main benefits of exercise
Here are the main advantages that the dumbbell lifts provide in front of you:
- allows you to perform concentrated and isolated work of the anterior bundle of deltoid muscles,
- for each hand, you can choose your own weight, which allows you to work out each shoulder separately to eliminate asymmetry, if any,
- regular exercise allows you to improve strength indicators, which is good for other exercises of the base complex,
- general strengthening of the entire shoulder girdle, which will significantly reduce the appearance of injuries of a different nature,
- exercise helps to develop and strengthen other muscle groups,
- increases the array of front deltoid muscles, which makes the shoulders wide and gives the body a sporty look,
- allows you to create beautiful shapes and muscle relief of the shoulder girdle,
- after a long exercise, the front of the shoulder girdle will stand out significantly against the background of the pectoral muscles and middle deltas,
- lifting dumbbells is much more convenient than lifting the barbell.
How to properly lift dumbbells?
There are three main varieties of this exercise that have approximately the same technique:
- classic version: you lift dumbbells in front of you with both hands at the same time,
- alternate option: you lift the dumbbells with each hand in turn,
- front lift of one dumbbell: you hold one dumbbell with both hands and lift it in front of you.
First you need to choose the right weight dumbbells. If you are a beginner, do not immediately take large weights. First you need to strengthen the muscles of the shoulder girdle, using small weights. Girls can use dumbbells weighing 2-3 kg. Men can start with 5-6 kg dumbbells. After a few exercises, when your deltoid muscles get stronger, you can already choose the optimal weight, depending on your level of training and body weight. The anterior deltoid muscle gets tired very quickly, so you should not immediately start with large weights.
Men can gradually bring the weight of dumbbells to 20 kg. Weight must be increased gradually (no more than 2 kg per training). It is also important to understand the purpose of shoulder training. If you are working on increasing strength indicators, then you need to take maximum weights for a minimum number of repetitions. If you are working to improve the relief of muscles, then you need to take such weights with which you can perform a fairly large number of repetitions. At the same time, lifting two heavy dumbbells will be extremely inconvenient, so when you are working with large weights, it is better to perform dumbbell lifts in turn with each hand.
The classic version of lifting two-handed dumbbells
Two types of dumbbell grip are used to complete this exercise. The first is palms down. The second is a neutral grip when the palms are looking at each other. In most cases, grasp with the palms down.
- The starting position is standing. Feet shoulder width apart, shoulders straightened and lowered down.
- We take dumbbells and place them in front of us at about the level of the hips.
- We straighten the back, hands with dumbbells should not touch the hips. Hands at the elbow should be slightly bent,
- We raise the arm until it is parallel to the floor (this is approximately the level of your chin). The movement of raising the arms is performed by inspiration. The movement is performed only with the help of the muscles of the shoulder.
- The distance between the arms when lifting should be equal to the width of your shoulders. Make sure that your hands do not go sideways when lifting.
- When the chin level is reached, it is necessary to linger in this position for 1-2 seconds to maximize the use of muscles in work.
- Gently lower your arms as you exhale and return to the starting position.
The video shows in more detail the technique of lifting dumbbells without using an inclined bench.
Alternate lift option
The technique of alternating lifting is similar to the classic version. The only difference is that hands with dumbbells rise in turn. First, when you inhale, raise one hand, hold it for 1-2 seconds. As you exhale, lower your hand and repeat the exercise with only the second hand. The alternate version of lifting dumbbells in front of you is recommended to use when working with large weights.
The front lift of one dumbbell in front of you - working out the shoulders
The front lift allows you to create a more isolated load on the front delta beam. For convenience, you can lift not a dumbbell, but a pancake from a bar of the corresponding weight.
- We accept the starting position. We place our legs approximately shoulder-width apart, shoulders straightened and lowered down.
- We take one dumbbell with both hands when the palms are looking at each other. The elbows can be bent.
- On inspiration, we raise our hands to the level of the chin and linger in this position for 1-2 seconds.
- On exhalation we lower our hands and return to the starting position.
Frequent mistakes and recommendations when lifting dumbbells
Most novice athletes during the exercise make the following common mistakes:
- Strongly deflect the body back, as a result of which the rise occurs when rocking. This is fraught with the fact that the main load from the shoulders will go to the pectoral muscles.
- When arms with dumbbells are lowered, hips are touched, which leads to a decrease in tension in the anterior deltoid muscle. The muscle must be in good shape all the time, otherwise muscle growth will be slow.
To achieve maximum efficiency, we recommend that you adhere to the following rules:
- When raising and lowering, keep your hands slightly bent at the elbows.
- When you start lifting dumbbells, you don’t need to jerk and try to throw dumbbells.
- Lowering dumbbells should be smooth and controlled. You do not need to completely relax your hands and make sharp drops.
- Do not lift dumbbells above your chin. In this case, the load will pass to the trapezius muscles.
- Dumbbells need to be lifted without the help of the muscles of the legs and body.
- Make sure that your arms are always symmetrical when raising and lowering.
Strong and inflated shoulders make any man athletic, handsome and attractive. The bundles of the deltoid muscles are not so large compared to the biceps, so you will not have to spend so much time on their development. Regularly performing dumbbell lifts in front of you, you will get wide and embossed shoulders.
5. Romanian traction on one leg
Holding the dumbbell in your left hand, lean forward with your back straight, while lifting your right leg behind you (A). When straightening, put your right foot to the supporting leg (B). After doing all the repetitions, change your leg and continue immediately.
6. Rotation of the body with rotation
Lie on the floor with your knees bent and hold the dumbbell in front of your chest (A). Lift the body and roll to the right (B), this is the 1st repetition. Return to the starting point and repeat, but roll in the other direction - this is repeat number 2.
7. Leg raises
Lie on the floor, lifting a dumbbell over yourself in straight arms. Tear off the floor slightly bent at the knees of the legs (A). With a little twist, raise your legs to the hands (B). Return to starting position and repeat.
8. Alternate bench press on the floor
8 repetitions with each hand
Lie on the floor with your knees bent. Lift the dumbbell above you while holding it with your right hand (A). Lower the dumbbell down and to the right, touching the floor with your elbow (B). Squeeze the shell into its original position, shift it to the left hand and continue.