90 Degree Hold Curl
May 6th, 2023 10:55 AM Mr. Q Categories: Dumbbell
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
ExerciseEquipment:
DumbbellThe dumbbell 90 degree hold curl is a biceps exercise that targets the brachialis muscle in addition to the biceps brachii.
Stretch to do prior to exercise:
- Biceps stretch
Warmup to do prior to exercise:
- 5-10 minutes of light cardio such as jogging or cycling
- 1-2 sets of light weight bicep curls with a 10-15 repetition range
How to select the proper weight: Choose a weight that allows you to complete the exercise with proper form while also challenging your muscles.
Proper form:
- Stand with your feet shoulder-width apart and hold a pair of dumbbells with an underhand grip.
- Curl the dumbbells up to a 90-degree angle with your elbows.
- Hold the dumbbells in this position for a few seconds.
- Slowly lower the dumbbells back down to the starting position.
How to reduce the difficulty:
- Use lighter dumbbells
- Hold the 90-degree position for a shorter amount of time
How to increase difficulty:
- Use heavier dumbbells
- Increase the amount of time you hold the 90-degree position
Number of reps: Beginner: 8-12 reps Intermediate: 12-15 reps Advanced: 15-20 reps
Estimated time for exercise: 10-15 minutes
Body Group:
Full BodyMuscle Group(s):
BicepsMuscles used:
Primary:
Biceps BrachiiSecondary:
BrachialisTertiary:
BrachioradialisDifficulty:
IntermediateTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.