How to do a standing dumbbell curl? The best scintific explanation

How to do a standing dumbbell curl? the best scintific explanation

Introduction:

image showing how to do a standing dumbbell curl

Dumbbell bicep curl is a very favorite exercise of all of us but most of the new students in the gym perform this exercise incorrectly and some intermediates also cannot perform this exercise properly and for that, they cannot grow their bicep muscles well. So today in my blog I will tell you how we can perform this bicep exercise to train our bicep muscles optimally.

How to do a standing dumbbell curl? A full step-by-step guide

In the video above you can see how I perform the dumbbell curl exercise
You can see a red line drawn through the center of the dumbbell. This red line is called the line of force.
This red line determines the line of external force or load (here the weight of the dumbbell is the external force).

image showing how to do a standing dumbbell curl
image showing how to do a standing dumbbell curl

And you can see that the green line is labeled moment arm. And the cross you see is the axis of rotation. The line between the axis of rotation and the line of force that makes an angle of 90 degrees with the line of force is the moment arm.

So the value of this moment arm will be maximum where the resistance/external force will be felt maximum and you can see in the picture where the moment arm is maximum.

image showing how to do a standing dumbbell curl
image showing how to do a standing dumbbell curl

And you notice well I’m not taking the dumbbell down. I am not fully extending my elbows because at full elbow extension position the moment arm will be zero and there will be no resistance so there will be no resistance muscle hypertrophy.

So the correct rule to perform the dumbbell curl exercise is to perform the exercise slowly because due to gravitational force, the value of the external load to perform at speed will feel less than what it is, so if you perform it slowly, the correct value of the external load is You can feel your muscles

 

Never change the elbow position while performing this exercise. Your elbow position will change as you lift forward

If you move the elbow, your shoulder joint will also be involved, so a moment arm will be created between the shoulder joint and the line of force, so your bicep muscles will not be able to train optimally (as you can see in the picture above).

Conclusion:

So while performing the dumbbell curl exercise, stand straight and keep the chest up, then fix the elbow and raise and lower the dumbbell slowly but do not need to do full elbow extension and ego lifting, do not move the shoulder joint. Lift only the bar you can lift, and that’s how you’ll achieve maximum hypertrophy.

1 thought on “How to do a standing dumbbell curl? The best scintific explanation”

  1. I am not sure where you are getting your info, but good topic.
    I needs to spend some time learning more or understanding more.
    Thanks for fantastic information I was looking for this info for my mission.

    Reply

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