Working the arm muscles is the basis of any strength training program. It is the part of the body most solicited on a daily basis but also the most easily exposed. Moreover, in the collective unconscious, muscular arms are inseparable from any notion of strength. This is why many athletes want to sculpt their arms as a priority. For that, it is necessary to target the good exercises. The curl rotation is ideal to develop this zone, provided that this method is applied correctly.
Which muscles are used?
Practicing the curl rotation with dumbbells allows you to work many muscles present in the arm:
- the flexors of the fingers and forearms
- the radial barchio
- the brachial
- the biceps brachii
How do I perform the exercise?
Before starting the exercise, you should stand upright, taking care to keep your back straight. Your feet should be parallel, flat on the ground and shoulder-width apart. Your knees should remain flexible and therefore slightly bent.
Your dumbbells are placed in your hands, in hammer grip.
Start your movement in a hammer grip and finish it in supination. From the beginning, you will contract your arms to lift the weights. Breathing is obviously essential. You will take a deep breath on the way down and exhale the air on the way up. The rotation of the wrist is done halfway up. The movement ends in supination, that is, with the palms facing the ceiling.
With practice, you can increase the difficulty of the exercise. To do this, you can raise the elbow at the end of the movement, which will have the effect of soliciting the anterior deltoids.
Tips
The curl rotation with dumbbells does not present any danger for the sportsman, however, it is advisable to remain attentive to certain signals sent by your body. For example, if you feel jolts in your lumbar region when you perform this movement, it means that the load is much too heavy. Lighten up the weights a bit and you'll be fine. You will be able to practice without risk of injury.
- When performing the rotation curl, exhale on the way up. Breathe in on the way down.
Variants
In order to obtain long-term results, it is important to vary the program from time to time. Although the rotation curl is extremely effective, you can alternate with other movements such as :
- curl rotation in a sitting position
- the curl rotation with a low pulley
- the curl rotation with a high pulley
- the inner curl
- the one-sided movement
- curl rotation at the base pulley, at the desk
Find this exercise in the following complete program:
