Some fitness trainers tend to neglect the exercise of arm strength. In fact, exercising arm strength can help improve the strength of the upper limbs, which will be of great benefit to other training in the future. For those who are eager to train their arm strength but feel that they have to go to the gym to do it, in fact, as long as they really want to exercise, a pair of dumbbells is enough, especially for dumbbell exercises. Curls, the effect is very good. However, many people don’t know the appropriate weight for dumbbell curls. Today I will answer your doubts in this regard.
Correct action of dumbbell curl
To do dumbbell curls, you need to use a training bench. First, sit on the bench, keep your upper body stable, and pay attention to the direction of your palms, which is inward. Then, lift a dumbbell in each hand. After inhaling, raise the arms steadily. The movement should be slow. After reaching the most tense point of the muscles, pause, then slowly lower it, and repeat. Dumbbell curls can exercise the biceps well, and also have a good stimulating effect on the forearm muscles and the front of the deltoid muscles.
The heavier the dumbbell curl, the better
Many trainers know that if they want to promote muscle growth, they must do weight-bearing training, especially some heavy weights. However, for dumbbell curls, heavier is not better. Before you start doing it, you should choose a weight that matches your situation. In general, choose dumbbells with a load of 65% to 85%. Load refers to the maximum weight a person can lift. If you can lift 10 pounds each time, then the weight of the dumbbell curl should not exceed 8.5 pounds, otherwise it will easily cause joint damage.
Precautions for dumbbell curls
There are many types of dumbbells, some with fixed weights and others with adjustable weights. When doing dumbbell curls, it is best to choose some dumbbells that can adjust the weight. Don't choose the maximum weight as soon as you start, but do it step by step to give your arms a process of adaptation. Repeated exercises with small weights can not only shape your body, but also improve muscle endurance and burn fat.