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Basic folding dumbbell biceps is isolated in nature and pull exercise mishnichni two-headed muscle. Movement offers a variety of conditions for implementation, according to functional or visual targets, according to practitioners. Suitable for all practicing.

Hands folded in elbows and shoulders in motion and shoulder belt is limited. Wrists may be moving or stationary according to accent. In isolated variants movement is only in the elbows and other joints remain stationary. You can do the exercise with one or two hands, with different positions of the body, many hvatove and positions of the hands.

Contraindications

In the case of existing injuries in shoulders, shoulder girdle, elbow or wrist, carry a light weight and caution. If you have problems with the cross, use the option of sitting with back support.

Involved muscles

Dynamite
Two-headed muscle forearm, biceps (Biceps brachii)

Synergists
Brachialis anticus
Brahioradialisi

Extras and dynamic stabilizers
Shoulder muscles, front head (Deltoid, Anterior)
Predmishnichna muscle (Wrist flexors)
Trapezoid muscles, upper and middle part (Trapezius upper and middle)
Lift the blades (Levator scapulae)
Right abdominal muscle (Rectus abdominis), in upright position performance
Obeliques, in the exercise with only one hand
Long dorsal muscles (Erector spinae), in sitting position on a bench or unilaterally implement with one hand
Gluteus maximus, in upright position performance
Quadriceps, in upright position performance
Calves (Gastrocnemius), in the upright position of performance in the performance of sitting on the floor
Large breast muscles (Pectoralis major), while performing with just one hand

Options

Variants according to body position
Bending posture - a classic power option allows the use of all possible chiyting accents in grip and consistency. Committed the highest number of stabilizing muscles during the performance.
Folding of seat - reducing the need for stabilization of the body from the waist down. Allow limited opportunities for chiyting. Allows all types of folding, with the exception of cross.
Folding of seat (flat back) - removed load stabilizers in the torso. Not recommended for combination with chiyting approach.
Others - are possible and more specific items, such as bending sloping seat, leaning from front leg, etc. They will look in detail in specialized articles.

Variants according to the type and width of the grip and accents
Static grip
Neutral (parallel) grip - Foreign heads prevail, and the participation of brahialistite brahioradialisite significant.
Latches show slightly diagonally out - reducing the role of synergists, distributes the load evenly between the two heads.
Hands pointing in one direction - the emphasis is on internal heads.

Dynamic grip
Neutral polusupiniran - two chapters together provide starting power. Foreign heads are in a better position in the lower section and the interior in the upper. This dynamic grip allows the highest degree of efficiency of all listed below. Power grip.
Neutral supiniran - requires slower performance. Predisposes to a higher tone. Great choice in a series of endurance and power endurance.
Neutral poluproniran - focusing on external grip head.
Semi-supiniran to supiniran - focusing on internal head grip.

According to the emphasis by position elbows, wrists

No effect on stress - parallel and fixed to the body wrists and elbows. The position of the hand, ie grip may interfere with a slight accent, although not available to joint predisposes it. Base position, which predisposes to power and efficiency of folding.
Inner Chapters - bunches more out of the elbows, all joints are fixed. This open position predisposes inner biceps heads to absorb the bulk of the load because the place outside at a disadvantage. Supinany grip would graduate isolation.
External heads - Wrist deeper than the elbows, all joints are fixed. This item is closed and prevents internal bitsepsovi heads to realize their potential. So foreign heads prevail in flexion. Parallel grip would graduate isolation

Variants according to the sequence
Unilateral series - with one hand, then with the other series. Allows greater concentration on the accent. Advanced techniques.
Bilateral same time - simultaneously folding both hands. Allows lifting more weight. Power equipment.
Bilateral succession - alternating with one repetition and then repeat with your other hand. Allows lifting more weight in the series. Delays the onset of fatigue. Suitable technique for volume training for endurance, but also for beginners, because it splits your attention.

Method of execution

Both biceps bending posture with a neutral grip and without accents..
Performance
Take the dumbbells and take your starting position with vertical hands granted.
Fix the shoulders, elbows. Tighten the muscles of the torso.
Slowly bend your arms, without separation elbows, keeping upper arms vertical.
After complete folding of the hands slowly back to the starting position.
Repeat until the end of the series.

Recommendations
Do not move the elbow, unless you want to help the movement with his shoulders.
Do not twist spine and twist your body while lifting.

Relevance

Folding is an exercise with dumbbells, which can be increased in the biceps muscle, to emphasize the individual chapters and to improve the stabilization of their shoulder girdle.

In the fitness and bodybuilding training split you can run it at the beginning of training for biceps as first or second session. The location of the biceps with dumbbells folding strongly depends on the mode of execution whether it run short, heavy and power, or looking for long inflated series. The presence or absence of accents in motion and grip are important.

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