Repetition tempo and timing should not be too fast or abrupt and the weights need to be controlled with the intent to avoid letting them drop down too quickly ensuring constant tension of the muscle is always maintained throughout the full range of motion. Keeping your upper arms perpendicular with the floor, curl the dumbbells up and squeeze the contraction in your biceps at the top. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Now that there’s no excuse for any biceps-training regimen to be limited to the same old barbell and dumbbell variations. We wish you great success in reaching your health and fitness goals! Curl the weight up as high as possible. This is an effective arm exercise whose only required equipment is a pair of dumbbells and a little bit of space. He also notes that the reduced, focused range of motion better targets the biceps, since you’re squeezing harder. That’s unacceptable! ShapeFit is a health and fitness company dedicated to providing the best exercise, nutrition and wellness information and resources to help our visitors get in shape, stay fit and live a healthier and happier life! Why Do It: “Placing constant tension in the concentric and eccentric phases of the lift, the lying cable curl allows for maximum stability of the torso,” Ciresi says. “A bigger stretch means a stronger contraction.”. Using dumbbells allows you to place 100% of the tension on each individual arm which helps your weaker arm catch up with your stronger one (if you have one). Muscles Targeted: The T-stabilization lockout exercise targets almost every muscle in your body, since it…, Name: Ruth Age: 27 Family Status: Married Occupation: Secretary Hometown: Alexandria, Virginia Height: 5’2″ Waist:…, In this article you are going to learn how to eat, train and properly address…, I know there are a lot of weight loss diets out there. Calories Per Day Calculator – How Many Calories Do You Need? Squeeze hard, then slowly return to the arms-extended position. You can do these one arm at a time. Muscles Targeted: Seated angled dumbbell curls is a very effective exercise for the development of your biceps.This exercise targets the biceps brachii muscles that are composed of a short head and a long head, with the emphasis on the short head located on the inner portion of the arm due to the angled nature of the forearms and wrist position during the execution. if (restore) selObj.selectedIndex=0; Moreover, it prepares your entire body for heavier weights during your workout routine. Things To Avoid: Do not use dumbbells that are too heavy and avoid letting your ego get the best of you. Spider curls are incredible for building huge biceps. Grasp a dumbbell in each hand and sit at the end of a bench (ideally a seated utility bench with back support) with your feet securely placed on the floor for stability. Most of them…, When it comes to weight loss, 99% of us have goals we want to achieve.…. //-->. Why Do It: “High-cable curls pack a wallop due to the external rotation of the shoulder,” Ciresi says.