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DRAG CURLS BODYBUILDING FORUM HOW TO

Squeeze your biceps to curl the dumbbells towards your shoulders without moving your elbows.

Take a deep inhale to brace your torso.

Only your forearms and hands should move once you begin your set. Dig your feet into the ground to anchor your entire body into the bench.

Tuck your chin and brace your abdominals.

Let your arms hang fully extended by your sides, but do not lock out your elbows.

Grab a pair of dumbbells with a supinated grip and lie back so the bench supports your head, neck, and back.To increase difficulty, set the bench to 45 degrees. For less of a challenge, go for about 60 degrees. Lie on an incline bench set to a 45-60-degree angle, depending on your experience level.Incline dumbbell curls increase the range of motion of your bicep, engaging more muscle fibers for better hypertrophy gains and a bigger pump. Exercises beginning with your elbows behind your torso increase the amount of shoulder flexion – another function of the long bicep head. The incline dumbbell curl also targets your long bicep head. Incline Dumbbell Curls Benefits of Incline Dumbbell Curls Here’s Chad Mollick with a demonstration. Repeat for the desired number of sets and reps.Slow down your eccentric (lowering phase) movement to get more time under tension and avoid hyperextending your elbow joint. Slowly lower the dumbbells to their starting position until your arms are fully extended, but your elbows are not locked.Squeeze your muscles when the dumbbells graze your front deltoids for 1-2 seconds for maximum contraction.Maintain a strict neutral grip throughout, and don’t bend your wrists.

Keeping your upper arms stationary, squeeze your biceps to curl the dumbbells toward your shoulders. Do not let them move during the exercise. Grab two dumbbells using a neutral grip (palms facing inward).Sit up tall, brace your abdominals, and tuck your chin to keep a neutral and stable spine. Sit on a bench with your back pressed against the pad and your feet firmly planted hip-width distance apart.This will help build bigger biceps in the process.

DRAG CURLS BODYBUILDING FORUM HOW TO

We’ll describe how to perform them seated, as it is the strictest position, eliminates any assistance from the legs, and better isolates the long bicep head. You can do hammer curls seated or standing. Hammer curls also use the two main functions of the bicep – bending your elbow and supinating your forearm. Hammer curls are among the best long head biceps exercises because they require a neutral grip and keep your elbows tucked close to the body. The Best Long Head Bicep Dumbbell Exercisesĭumbbell Hammer Curls Benefits of Dumbbell Hammer Curls

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