Trainers, authors, fitness model Kirk Charles, and NASM-CPT CES know that life can become more complex as you get older. But that shouldn’t prevent you from being on top of your game. He can help you answer difficult training questions that come with age, so you can fit over 40 too.
One of the first exercises most people do when they go to the gym is biceps curl. We all want to look strong and powerful. If you’ve been to the gym for a while, you’ve probably established a routine at the gym for years. However, you can build your biceps in a more effective way than just grabbing it. Cranking with dumbbells and a sloppy person in charge. One variation of curls that require a little more discipline for maximum results is the dumbbell tilt curls. Exercise puts you in a position to prepare you for success — of course, if you do it properly.
First, adjust the weight bench back to an angle of about 60 degrees to the floor. Grab a pair of dumbbells. If possible, make it a little lighter than you would use for a standard biceps curl. Place your feet firmly on the floor and sit on the bench. While holding the dumbbells, hang your arms straight so that your elbows are behind your torso. This allows you to stretch your biceps with your shoulders stretched. This is the ultimate goal of the exercise.
You can lay your head flat on the bench, but it’s more comfortable to lift your head slightly off the pad. It relieves pressure from your neck and thoracic spine. Finally, squeeze the scapula firmly. This protects the rotator cuff and keeps the elbow in the correct position just below the shoulder. You need to form a vertical line from your shoulders to your elbows. Do not move your elbows forward. Otherwise, you will fool the person in charge.
From this starting position, just roll the dumbbells up. Do not use the momentum to push the dumbbells upwards by pushing your elbows forward or swinging your arms. Keep your upper arm perpendicular to the floor. Press the top of the curl to make a beat and slowly release the dumbbells towards the floor. It’s one person in charge.
You need to avoid feeling pressure on your shoulders as you operate the set. This is especially important to pay attention to if you have shoulder problems or if you are concerned about joint safety. One fix — make sure the bench angle is not too low.
We also need to focus on weight management when rolling each person, which is the key to protecting the shoulders, elbows and rotator cuffs. If it gets rounded, try 2 counts. This can help you pay attention to the position of your elbows. When lowering the weight of the eccentric part of the lift, be careful not to swing the weight. This can cause your shoulders to stretch too far behind your torso. Not only is the movement less effective, but there is also the risk of injury.
When done properly, dumbbell tilt curls are a great addition to your exercise weapon. It’s not a maximum weight curl, but it does provide the variations needed to fully develop the biceps. Start with light weight and repeat 10 times for 4 sets.
You probably like it too
