Category: Exercises

The best dumbbell exercises for Biceps

Starting position:

Sitting on an adjustable backrest bench, with the back and head resting on the backrest, with an inclination of about 30° backwards. The hands hold dumbbells in a neutral grip position, i. e. with the palms facing each other. Due to the inclination of the backrest, the slightly bent arms are behind the axis of the body.

With this trick, the biceps is subjected to a more intense load.

Carrying out the exercise:

Raise the dumbbells, in a uniform, parallel motion, in front of the body. During movement, the arms remain motionless and perpendicular to the ground, while the forearms rotate upward through the elbow joint. In the upward movement, the forearm rotates 90° outwards. In the final position, the back of the hands face outwards. In the downward motion, the palms of the hands are turned back inward.


This exercise can also be done by moving the arms simultaneously in opposite directions, i. e. when one arm rises, the other falls, and vice versa.


To make it difficult to turn the forearm upwards (movement also known as supination), you can load the inner sides of the dumbbells slightly more than the outer ones. Naturally, this can only be done with dumbbells from interchangeable discs. With this trick, the brachial biceps, one of whose functions is supination of the forearm, is subjected to a more intense load.

Starting position:

Standing, legs a little apart. The arms are placed next to the body, slightly flexed. The hands, separated by a distance equivalent to the width of the shoulders, hold dumbbells underneath. The palms of the hands look inward. Do not flex your wrists and keep your head upright.

Carrying out the exercise:

Lift the dumbbells upwards in a uniform, parallel motion. The arms remain attached to the body, while the forearms rotate upward through the elbow joint. In the final position, the back of the hands face outwards.


This exercise can also be done by moving the arms simultaneously in opposite directions, i. e. while one arm rises, the other lowers, and vice versa. A different effect can also be achieved in exercise if, during upward movement, the forearm is turned outwards.


If you want to avoid possible body oscillations during exercise, take the starting position of the step or run it with your back resting on the wall and feet about 25 cm apart.

Strength training: How it works

To avoid over-training the body and to progress at a constant pace, it is advisable not to exercise a certain area for a period of time longer than 46 weeks. To this end, it is advisable to establish a series of work sequences throughout the training to optimize the final result.

As far as strength training is concerned, it consists of a training plan whose main objective is to improve endurance strength, hypertrophy or strength, following the previously established sequences. The main characteristics of the different areas of strength training are described below.

strength training consists of a training plan whose main objective is to improve endurance strength

Resistance force

Strength-resistance is the capacity required, for example, in a 400-meter race. The training of the resistance force consists of carrying out a certain number of series or repetitions, but without forgetting the great importance of the duration of breaks. One of the main effects of resistance strength training is an increase in tolerance to over-acidification, as different substances are formed which partially neutralize lactic acid. As a result, the muscle doesn’t acidify as quickly and can perform for a few more seconds or repeat itself before refusing service.


Muscle cell growth occurs when it is subjected to a long-lasting and increasing tension stimulus. In this situation, the energy-rich phosphate bonds of the cell are reduced to their lowest level, forcing the nucleus to produce new protein chains that, in the form of muscle filaments, increase the cross-section of the muscle.

Max. Force

In addition to the size of the muscle cross-section, the maximum strength performance of a muscle depends on the number of muscle fibers that can be involved at the same time in making a move. Thus, nerve-musculature interaction is a determining factor in the muscle’s ability to perform.

Posture Corrective Braces: What the Testimonials Say?

It is understandable that especially today there’s a consistent be concerned for our nicely-being, our wellness.

Most men and women are concerned in foremost the very best, healthiest existence they probably can.

Regrettably, some of these men and women feel that in purchase to obtain a wholesome existence it is achievable to forego a rigid diet program, or undertaking typical workouts and so on.

And is fairly straightforward to see why:

These days, if you ever go online on any social media platform, you see wholesome, match, – shiny – pleased men and women, with the most wonderful bodies and lifestyle, claiming either this or that would be responsible for him or her being the way they are.

And to that, we have to respond that ‘a minor skepticism by no means hurt anyone’.

To take one modest example, we can talk about the posture corrective braces.

They are add-ons that are constructed to – supposedly – assist you to increase a far better posture and by undertaking that, it would also assist avert backaches and other muscular pains in the long term.

Just place, they are a bunch of elastics that will pull your back to a lot more up straight, a lot more correct place.

That is all fine and dandy so far.

And if we take a appear at testimonials for this sort of solution – there is a bunch of them for sale out in the wild, wild world wide web – most are constructive.

According to website’s kingdom ‘Top 10 Best Posture Braces 2017 Review’ checklist, most issues that a posture corrective brace will have will be associated to its lack of distinct colors or even that it does not have many distinct sizes offered for the buyer to choose from.

So they all work nicely, rather considerably, right?

In brief: probably.

But if you want the longer, a lot more aggravating edition, keep awhile and pay attention – or study.

If we dig a minor bit deeper we can see that this ‘miracle worker’ of an invention can, in fact, do way a lot more harm than very good.

A basic – but severe – investigation on the topic exhibits that experts have a tendency to not recommend the use of a posture corrective brace, especially if not recommended by a health-related practitioner to do so.

Theresa Cisler, D.O., an osteopath from Tucson said she would not recommend the use of a posture corrective brace, due to the fact it would lead to the weakening of the muscle tissues and eventually depart them incapable of holding your posture by themselves. She rather suggests the practice of workouts, any bodily activity you may truly feel cozy with. And she says that if you endure with back issues due to the fact you have to work sitting down for too long – at a personal computer, for instance – you ought to then take breaks to stretch your back muscle tissues so not to endure from any type of fatigue.

Like said before, other experts seem to agree with her.

It may be widespread to feel that there is a miraculous answer for a provided difficulty in our lives.

But when it comes to our wellness, the best practice is to appear for expert guidance, from trusted experts, rather of testing out dodgy shortcuts that could harm us rather badly.

Top a healthier lifestyle is – so far – the very best answer. Which is not saying it is a straightforward one.

achieve a healthy life and a better posture