Bending the arms with dumbbells "hammer" It is a formative and effective exercise. Performing the "hammer", you strike a triple blow - shake the inner head of the biceps, brachialis and forearm. A developed brachialis pushes the biceps outward and makes it more voluminous. However, the "hammer" is not suitable as a basic exercise. Dumbbell curls are best done at the end of your workout.
Implementation options:
- Standing, alternate raising of hands.
- Standing, simultaneous raising of hands.
- Standing, hammer with one dumbbell.
- Sitting on a bench with the back tilted.
All of the above combinations are suitable for the option of sitting on a bench with a back.
For beginners, and for experienced jocks, I would advise alternate raising of hands. So there will be more concentration on each hand and less desire to help with the body. For people whose goal is large hands, it is necessary to perform the hammer alternately with one dumbbell. For balance, grasp the support with your other hand or hold the dumbbell motionless in your other hand. Slowly and confidently, lift the dumbbell over and over again, believe me, it will bear fruit. For people who know how to control their movements, the option of sitting on a bench with a tilted back is suitable.
The starting position of bending the arms with dumbbells "hammer"
Take the dumbbells in the castle, arms hanging on the sides of the legs, palms facing each other. Put your feet in one line, narrower than your shoulders. There should be a natural curve in the lower back. Fix this position until the end of the exercise. The head is in an upright position, the gaze is directed forward. The chest is straightened, the shoulders are divorced.
Hammer dumbbell curl technique
Take a breath. Raise your left hand as you exhale. Raise your arm until the dumbbell touches your shoulder. Do not push your elbow forward, this will turn on the front delta. Do not take your elbow to the side, keep it near the body. At the top point, tighten your biceps and forearm. Inhale, and begin to lower your left hand. As soon as the dumbbell approaches the leg, start lifting the right arm. At the bottom point, straighten your arm completely, but not completely.
A hammer on a bench with a back isolates the biceps from the back. The load from the arms will not transfer to the back, so use an incline bench.
Starting position in the exercise "hammer" sitting on an inclined bench
From an upright position on a bench with a backrest, lower the backrest one notch. Take dumbbells and sit down. Place your feet forward, shoulder-width apart. For complete isolation, press yourself completely against the bench: shoulder blades, head, pelvis and lower back. With this emphasis, you will not take a lot of weight, but isolate the biceps. Hands are lowered down and tightly pressed to the body.
Technique for performing the “hammer” exercise while sitting on an incline bench
Take a breath. Raise one arm until the dumbbell touches the shoulder, exhale with effort. Flexion only in the elbow joint; try to keep it still. Hold the dumbbell up and tighten your biceps. Slowly lower your hand as you inhale. As soon as the hand passes the thigh, raise the other hand.
- Do not move your body when lifting the dumbbell from the starting position. Take less weight.
- Fix the brushes clearly and firmly, they should not turn to the sides.
- Take the weight for 8-10 technical reps.
- On an inclined bench, it is more difficult to perform the exercise. Take dumbbells about 80% of the weight in a standing hammer.
- The standard angle of inclination of 70 degrees is a medium load, a lighter option - fold the backrest one notch back.
- The more the slope of the bench, the more you stretch the biceps and the more difficult it is to perform the exercise.
Dumbbell extensions - an exercise to work out the triceps muscle of the shoulder, that is, the triceps. This exercise focuses on the long head of the triceps. It can be performed in different positions - sitting, standing, lying down, behind the head, etc. In this article, we will look at all the options for performing dumbbell extensions and tell you how to effectively use this exercise in your training program.
Different types of arm extensions with a dumbbell load the long head of the triceps almost equally, but due to the individual anatomical features of the athletes, it is more convenient for some athletes to perform the exercise standing or lying down, with one dumbbell or two. Most often, dumbbell extensions are performed in the following variations:
- With one dumbbell in an incline;
- With one dumbbell sitting or standing from behind the head;
- With two dumbbells sitting or standing from behind the head;
- With two or one dumbbell lying down.
All of the described exercise options contribute to the growth of the triceps and increase its relief. Since the dumbbell extension is not a basic exercise, it should be performed at the end of the training after the basic work to finish off the muscle and get the pumping effect.
The one-dumbbell single-arm extension will require more concentration from you, but it will also allow you to feel the muscle more. When performing the bending of one arm, you will need to support the first with the other hand. If you are uncomfortable sitting, or there is no bench with a back, then you can perform dumbbell extensions while standing. The execution technique is no different.
This exercise is very difficult to heavily load the triceps when working with large weights. Other types of extensions are more effective. Incline dumbbell extensions are great for improving triceps definition for girls.
Extension of arms with dumbbells lying down
This exercise is also called the French bench press with dumbbells lying down. The execution technique is very simple:
- Lie down on a bench, grab dumbbells with both hands, raise them in front of you.
- Bend your arms so that the dumbbells are behind your head. Perform movements only in the elbow joint.
- Extend your arms so that the dumbbells are over your neck. Perform the desired number of repetitions.
In principle, there is no significant difference between seated and standing extensions, but some lifters find it easier to perform standing dumbbell extensions due to less stress on the spine and better support. The execution technique is as follows:
- Stand straight, feet shoulder width apart. Take a dumbbell in your hands and lift it above you.
- The palms should rest against the inside of the dumbbell disk, and the thumbs should clasp its handle.
- As you inhale, slowly and smoothly lower the dumbbell. The forearms should touch the biceps.
- As you exhale, lift the dumbbell.
You can see how this exercise and all other types of dumbbell extensions look like in the video clips at the end of this article.
How to make extensions more effective
Dumbbell extensions are an isolated exercise, and therefore should be performed either at the beginning of a workout for a warm-up and warm-up, or at the end of a workout for complete exhaustion of the muscle. Working with dumbbells, unlike a barbell, makes it possible to slightly change the trajectory of movement in order to better load the muscles and this should be used. If you are working with too heavy dumbbells, then you need to find a partner for safety net. In order for the exercise to bring maximum effect, you need to perform it correctly technically, as well as do several warm-up approaches before working with working weights.
Video showing the arm extension technique with dumbbells sitting from behind the head
Bent Over Dumbbell Extension Video
Lying Dumbbell Extension Technique
Standing dumbbell extension technique
Lifting dumbbells for biceps with rotation of the hand (supination) is one of the most popular basic exercises for developing the muscles of the hands. Traditionally, it is one of the favorites in men's training programs. Girls love the exercise, because when using small weights, it can significantly improve the shape of the hands and tone the muscles.
Working muscles
Bending the arms with dumbbells with supination loads the muscles of the front of the shoulder, namely:
- Biceps (target muscles). Lifts help to increase the strength and volume of the biceps muscles, help to work out the peak of the biceps.
- Brachialis or shoulder muscles. These muscles are located under the biceps, they help to bend the arm at the elbow joint. When training the brachialis, the biceps naturally “squeeze out” upwards. The combination of the development of these two muscles gives the hands the desired volume.
- Additionally, the brachioradialis muscles (pass along the outer sides of the forearms) and round pronators are involved. Front deltas act as stabilizers.
The dumbbell curl is effective for athletes of all skill levels. 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 hand outward. The exercise can be performed in the following variations (they will be discussed below):
- 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 on the thigh;
- lifting in a sitting position on an incline bench.
Exercise technique
The correct technique for lifting the biceps is easiest to show by the example of performing an exercise while standing.
Most often, the exercise is performed in a standing position. - Place your feet shoulder-width apart, lower your arms with dumbbells along the body. The hands are turned towards the body, the elbows are slightly bent. It is not necessary to fully extend the arms at the elbow joint. Firstly, when working with large weights, it is traumatic. And secondly, when you do not unbend your elbows, the muscles are in tension all the time, which means that training brings a greater effect.
- Fix the position of the elbows, pressing them to the body, tighten the press.
- Slowly bend your elbows. When the forearms are parallel to the floor, begin to turn the hands outward, that is, upward with the wrists. This movement is called supination.
- Raise the dumbbells until your wrists almost touch your shoulders. It is not necessary to press your hands to your shoulders, as this partially relieves the load on 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 arms.
When working with large weights or with asymmetry of the muscles of the right and left hands, you can alternate with dumbbells.
Option to perform sitting on a bench. Important points:
- When doing bicep curls with dumbbells, jerking and using momentum should be avoided. If the last reps are too hard, reduce the weight or shorten the set. Proper technique is critical.
- Do not sway or lift your elbows off your body.
When lifting dumbbells, do not rotate your hands until the angle at the elbow joint is 90 degrees. This is fraught with injury. Also, do not turn your wrists back at the bottom point.
Exercise variations
Biceps curls, as already mentioned, can be performed standing or sitting. The technique is the same in both cases. Separately, it is worth considering lifting dumbbells for biceps while sitting with an emphasis on the thigh and lifting while lying on an incline bench.
Sitting with emphasis on the hip
With this exercise, you can work with more weight due to the fact that the elbow is securely fixed.
The elbow is fixed with an emphasis on the thigh, which allows you to take a little more weight. - Sit on a bench with your feet wide apart and your feet planted firmly on the floor.
- Take a dumbbell in your hand, lean forward slightly with a straight back and rest your elbow on the inside of your thigh. In the starting position, the elbow is slightly bent. Place your other hand on the thigh or knee of the other leg.
- Raise the dumbbell to your shoulder, linger in this position for 1-2 seconds and return to the starting position. Do not bend your back and wrist.
- Do the required number of repetitions and transfer 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.
Performing on an incline bench. - Raise the back of the bench at a 45 degree angle. Take dumbbells in your hands and sit on the bench. Hands with dumbbells should hang down to 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 them on. However, this should be done at the expense of the musculature.
- Raise the dumbbells slowly and under control. When a right angle is reached at the elbows, begin supination of the hand.
- At the top point, the wrists are directed back, as in the standard exercise.
- Return to starting position.
Inclusion in the training program
If your goal is to maximize the volume of the biceps, supination alone will not be enough. Also use a reverse grip lift. This is a hard, powerful exercise. The bar does not allow rotation of the hand, so the exercise captures fewer muscles, 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 have perfectly worked out the technique of lifting with such a load, the weight can be increased.
The optimal weight training is 3-4 sets of 8-12 reps.
To improve blood circulation in the muscles and, accordingly, increase the effectiveness of training, do after each set.
When training for fat loss, it makes sense to perform curls with dumbbells with light weights at an above-average pace. The number of repetitions in the approach in this case also increases.
There are many options for curling arms for biceps with dumbbells, each of them has its own peculiarity and technique. The options are in position: standing, sitting and even lying down at a 45 degree angle. First of all, we will consider the technique of classical lifts, which are performed both simultaneously with two hands, and alternately.
What muscles work
Standing dumbbell curls for biceps work brachioradialis and brachialis at the beginning of the movement when bending the elbows, and after supination, included in the work the biceps of the shoulder (biceps), contracting as much as possible at the top point. Dumbbell lifts for biceps in a sitting position are also performed, while the technique does not change, the only thing is that the body on a vertical bench will be fixed and will not allow the body to sway. Both options can be performed with two hands or alternately.
Technique: lifting dumbbells for biceps
- Standing or sitting, legs are shoulder-width apart. We hold dumbbells in our hands, placing them on the sides near the hips.
- Exhale: bend one arm at the elbow, working at the expense of the biceps.
- Inhale: extend the elbow three times slower than in flexion, smoothly performing the movement.
Do the same number of times for each hand. Optimal to do 3-4 sets, depending on the level of physical fitness and working weight 8-12 reps.
Incline Dumbbell Curl
A great alternative to classic lifts, which is performed lying on a bench at an angle of 45 degrees. With this option, the biceps receives an isolated load at the top point during supination of the hands. And also work brachial and brachioradial.
In this option, it is impossible to perform cheating - rocking the body, and perform bending by inertia.
- Set the bench at an angle of 45 degrees, hold dumbbells in your hands and sit on the bench, lower yourself onto your back.
- Hands in a hanging position under the bench.
- Keep your head up while watching the movement of your hands. For pain in the shoulder joints, perform the option on the bench while sitting at an angle of 90 degrees.
- Exhale: first, bend with one hand, in the middle of the movement, turn the hand to the shoulder, contracting the biceps as much as possible in the upper phase.
- Inhale: Slowly lower your arm without dropping down, leaving your elbow slightly bent to prevent sprains.
- After full extension, repeat the same movement with the other hand.
For each side, do 8-12 times alternately, and also 3-4 approaches.
Concentrated curls with dumbbells
Another great exercise for isolating the biceps. In a sitting position, first bending with one hand with dumbbells is performed, then it changes to the other. Its essence is that the elbow is pressed against the inner surface of the shoulder, and it will be impossible to perform a snatch. In this case, a large dumbbell weight is not needed.
Lifting dumbbells for biceps, on the Scott bench
Bending the arms with dumbbells "Hammer"
The hammer grip can be performed both standing and sitting. The technique excludes supination, hands and forearms do not turn, which increases the load on the brachioradialis muscle. Therefore, this technique is also used for working out. "Hammer" can be performed both simultaneously with two hands, and alternately.
Recommendations: how to raise dumbbells for biceps
A huge variety of techniques and options for biceps exercises allows you to choose your own technique for high-quality biceps work without injury, taking into account the individual characteristics of the joints. But don't get hung up on one option, change sets of exercises, changing grips, equipment, adding the number of exercises to eliminate stagnation in progress. Important, movement for effort, when lifting dumbbells, must be performed on exhalation. Moreover, the movement should be quite fast, but not jerky. And the relaxation phase should last three times longer, and must be performed on inspiration. Between sets withstand 1-2 minutes to recover, do not overload your muscles otherwise you will get the opposite effect.
Biceps exercises with dumbbells in video format
Wrist extensions with dumbbells - an exercise on the outer parts of the forearms. These muscles create volume on the outer part of the forearms and a massive ball at the elbow when the wrists are maximally extended.
The development of the wrist extensors imparts overall strength and stability to the hands. This is especially important in martial arts, during difficult physical work.
It is safe to say that if a man does not have developed wrist extensors, he is not very strong in his arms.
Initial position
Sit on a bench, pick up dumbbells of the right weight prepared in advance. Place your forearms on your knees like this. so that the palms are facing down (pronation). And let the hands hang under the weight of the dumbbells. Use light weight dumbbells to start with, about 2-3 kg. The fingers should hold the dumbbells tightly at all times and not allow them to “dangle” in the hands. The forearms and elbows must remain motionless throughout the approach.
Extension of the arms in the wrists with dumbbells, exercise technique
Slowly, holding the dumbbells horizontally, straighten your wrists. Hold this position for a moment. Then slowly return them to their original position. Immediately raise the dumbbells again with the force of the muscles of the forearm and straighten the arms at the wrists again. And so on. Perform the desired number of repetitions. It is recommended to perform no more than 3 sets of this exercise.
Extension of the arms in the wrists with dumbbells while sitting. Start. 
Extension of the arms in the wrists with dumbbells while sitting. Finish.
This exercise develops the wrist extensors. These muscles are located on the back of the forearms. It is very important to have these muscles developed for boxers, martial artists, wrestlers and just for the health of the elbow joints. The fact is that minor inflammation and microtrauma in the elbows and wrists often occur due to a strong imbalance in the development of the muscles of the forearms. Everyone intensively develops grip strength, but completely forgets about the antagonist muscles, on which the same grip strength depends no less. And especially - the ability to quickly grab something with your hands: a ball, a stick, a bat, etc.
The wrist extensors are much weaker than the flexors, so don't be surprised that the weight of the dumbbells in this exercise can't be as heavy as in the wrist flexors exercises. (For example, for wrist flexors, I sometimes use a barbell weighing 65-70 kg or dumbbells of 25 kg, and for extensors - a barbell of only 30-35 kg, and even less dumbbells - 8-10 kg each).
Breath
Arbitrary.
Exercise Options
Wrist extensions with dumbbells can be performed with a barbell with a straight or curved neck. However, make sure that there is no pain and discomfort in the wrists. They indicate that the joints work in an unnatural trajectory. It is unacceptable.