Biceps Isolation Curl
Biceps isolation curl er en håndvægtsøvelse, der fjerner skulderens og coremuskulaturens involvering og placerer hele spændingen på biceps. Ved at støtte overarmen mod en overflade, rammer den effektivt biceps brachii for maksimal isolering.
Sådan gør du
- Sid på en preacher-bænk eller hvil din overarm på indersiden af låret for at isolere biceps.
- Hold en håndvægt i den ene hånd med et supineret greb, med armen strakt helt ud.
- Curl håndvægten opad mod skulderen, mens du holder overarmen i ro.
- Spænd i din biceps i toppen af bevægelsen.
- Sænk langsomt håndvægten tilbage til udgangspositionen og gentag for det ønskede antal gentagelser.
Teknik-tips
- Brace your upper arm firmly against the support surface.
- Keep your wrist straight and firm throughout the curl.
- Lift the weight smoothly without using your body to swing.
- Squeeze your bicep firmly at the top of the movement.
- Lower the weight slowly and with control.
Vejrtrækning: Exhale as you curl the weight upward toward your shoulder, and inhale as you slowly lower it back to the starting position.
Almindelige fejl
- Using momentum by swinging the torso, which takes tension off the bicep.
- Lifting the elbow off the support surface, which engages the front shoulders instead of isolating the arm.
- Rushing the lowering phase, which misses out on valuable muscle-building time under tension.
- Dropping the wrist backward, which places unnecessary strain on the wrist joint.
Aktiverede muskler
Primære: biceps. Sekundære: underarme.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps, rest 60 s
Tab dig
3 sets × 12–15 reps, rest 45–60 s
Opbyg muskelmasse
3–4 sets × 8–12 reps, rest 60–90 s
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Pas på, hvis…
- If you feel sharp discomfort in your elbow joint, stop the exercise and choose a gentler movement.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
Få denne i din plan
Opret en gratis konto for at få en AI-bygget plan, der fletter øvelser som denne ind i din uge.
Start gratis →Ofte stillede spørgsmål
Why is my upper arm lifting off the support pad?
This usually happens when the weight is too heavy or you are trying to use momentum. Lower the weight and focus on keeping your upper arm completely still.
How often can I do biceps isolation curls?
2 to 3 times per week with at least one rest day between sessions is a great starting point for recovery and growth.
Should I feel this in my forearms?
It is normal to feel some mild forearm engagement as you grip the dumbbell, but if your forearms are doing all the work, try keeping your wrists firmer.