Exercises with a bodybar for women for the buttocks and hips, spine, arms, back. How to perform

Many people want to look healthy, beautiful and fit. To achieve this, various techniques and projectiles are used. In our article we will talk about the bodybar.

• What is a bodybar
• Pros and cons of working with him
• A set of exercises with a bodybar for legs and buttocks
• For back and shoulders
• For the chest
• For hands
• For the press

Useful tips

Pros and cons of working with him

Anyone can exercise with a bodybar. People of any age and fitness level can find effective movements using the apparatus. To choose the right simulator, you will need a preliminary consultation with a specialist.

It is recommended to conduct the first classes under the guidance of a trainer, who will help you select equipment, adjust the load and the correctness of the movements performed. Groups should be small so that the specialist can pay maximum attention to each participant.

The advantages of using a bodybar are:

• Ease of use. Beginners can easily master the technique of performing the exercises.
• Convenient sizes. You don't need a lot of space to store it. The rod fits easily under or behind furniture.
• Variety of exercises offered.
• Use for working out muscles in almost all areas of the body.
• Improving coordination and overall endurance of the body.
• Low threshold for injury. The stick has a rubberized shell that prevents your hands from slipping on the surface.
• Uniform load. This is achieved by distributing the weight along the entire length of the projectile.
• Quickly build muscle corset in any area of ​​the body.
• Relieving accumulated energy during sedentary work.
• Affordable prices. The simplest models will cost a little more than 200 rubles.

Exercises with a bodybar are not recommended for women if they have:

• cardiovascular diseases;
• high pressure;
• varicose veins

Before you start exercising, you should consult your doctor. The key to the effectiveness of training with a bodybar is the repetition of exercises with the gradual addition of a few more approaches to the average number of approaches. Their number within 1 lesson should be at least 2.

An approximate lesson plan is as follows:

Exercise	Description
1. Pre-warm-up	Running in one place or walking, warming up and measured exercise on a platform. The pace of movement should be average
2. Weighted bending	Prepares the necessary muscles for intense work. When performing movements, posture is straight
3. Classic squats with a bodybar	The areas of the buttocks and thighs are improved. The main thing is to place your knees correctly: they should be at right angles with your hips. To increase the intensity of the workout, with each squat you need to hold the apparatus at outstretched arms
4. Forward Lunges	An exercise to help burn excess thigh fat. Fitness instructors advise making sure that your arms are parallel to the floor surface whenever you move forward.

When working with an apparatus, you need to breathe correctly in order to gain benefits from the exercise and not cause harm to the body.

Exercises

There are a lot of exercises for different parts of the body that are performed with a gymnastic stick. For the training to be effective, you need to repeat each exercise 20 to 30 times. It is advisable to gradually increase the pace.

It is important for women to have flat, beautiful abs. You can get this result using exercises with a body bar. However, for maximum effectiveness, you need to pump different parts of the abdomen:

1. Working out the top part. Lying on your back, the stick is held near the chest. The lower limbs are bent at the knee joints. The arms are extended, the shoulder blades are lifted off the floor, the abs are tensed. You need to hold in this position for 2–5 seconds and return to the starting position.
2. Working with the lower abdomen. The body position is the same, the stick is located under the knees. The legs with the tool rise up, then fall down.
3. Load on the lateral muscles. Standing, place your feet shoulder-width apart and hold the stick above your head. Tilts are performed to the right and left.

You need to do the exercises with proper breathing, otherwise the effectiveness will be zero. There is no point in rushing. You constantly need to feel how your muscles tense.

During classes with a bodybar, the gluteal muscles, outer and inner thighs are worked very effectively. To do this, you can do lunges, squats, bends:

1. Squats with a body bar are easy to do. Classic stance - feet shoulder-width apart. The stick rests on your shoulders, holds it with your hands during squats, or is held in front of you. The second option is more complex and is recommended for trained people.
2. Bend overs with a gymnastic stick. The feet are at a short distance from each other, the legs are not bent, the stick is on the shoulders or in front of you. Bends forward and then returns to the starting position.
3. Lunges. Legs together, bodybar on shoulders again. One leg is pulled back, the toe is placed on the floor - a deep squat is performed. The other leg remains in front, bent at the knee, and the emphasis is placed on it. This is how each leg is worked in turn. You can change your tactics somewhat by doing lunges with your legs moving forward. This way the buttock will also be well pumped.
4. Raising bent legs. The feet are located close to each other, the stick is located above the knee. A bent leg is lifted at the knee joint, together with a body bar. You cannot touch the floor with a working limb. After several repetitions, the other leg is worked.
5. Lifting straight limbs. Feet are together, the stick is on the floor, and your hands are supporting it. The right leg is raised to the side. After several repetitions, work with the left leg. Here you can slightly change the amplitude - raise your straight legs back.

There are other exercises for the buttocks and legs, but the ones listed above are the main ones. Each one should be done in several approaches, alternating them with each other. After each approach, it is advisable to rest - 60 seconds is enough.

Tilts

Squats

Lunges

Straight leg raise

The following selection is aimed at working the muscles of the upper body. The muscles of the back, pectorals, biceps, and triceps will work. The most common, effective exercises:

1. For the back. Feet shoulder-width apart, back straight, hands holding the bodybar (direct grip). Bends are made, during which the stick is lowered along the hips.
2. For hands. The instrument is taken with a wide grip, legs spread to shoulder level. A turn is made with your hands - an imitation of turning the steering wheel.
3. For the chest. You need to lie down on a bench and take the apparatus with a medium grip. The stick is lifted up. This exercise is even more effective on an incline bench.

All exercises must be done at least 10 times (for beginners), and for those who are physically well prepared - 30 times. Be sure to do 2, or preferably 3 approaches. It is advisable to divide the training into 2 stages. In the first, the torso is worked out in the upper part, in the second - in the lower part. In the end, you should start pumping your abs.

Excessive stress can lead to physical exhaustion of the body. You should not exercise for more than an hour and more than 3 times a week.

For the chest

For hands

For the back

Features of the female body

From an evolutionary point of view, the female program consists of procreation - anatomically and physiologically, the girl’s body is completely configured for conceiving, bearing and giving birth to children. The female body as opposed to the male:

• strives to accumulate nutrients in order to ensure the survival of itself and the child if necessary;
• has fewer muscle fibers (myofibrils) and, as a result, lower energy consumption;
• contains more muscles in the lower body, also to protect the unborn child;
• has weak neuromuscular connections in the abdominal area to relieve menstrual and labor pain, so pumping up the lower abs is more problematic;
• characterized by a lower rate of metabolic processes;
• better able to accumulate glycogen in muscles, which is used during active exercise;
• converts carbohydrates into fat faster, creating reserves;
• needs a fat layer, which serves as a depot for sex hormones.

Dependence of training on the phase of the menstrual cycle

Functional training for a girl necessarily takes into account the periods of the menstrual cycle, during which colossal hormonal and physiological changes are observed:

• after menstruation, a new egg matures, a surge of strength and energy occurs, at this time you should engage in strength training;
• after ovulation, approximately 10-16 days of the cycle before the start of the next menstruation, the body switches to energy conservation;
• in case conception has occurred, during this period the muscles need a lighter load.

Depending on the phase of the menstrual cycle, women's training should take place cyclically:

• immediately after menstruation - strength training;
• after ovulation - lighten the load on your legs and abs, you can switch to aerobic exercises to burn fat.

Aerobic exercise (running, brisk walking, cycling) burns fat effectively for 30-50 minutes while maintaining a heart rate of 110-130 beats per minute.

What is a bodybar?

Behind this mysterious word “bodybar” lies a rather simple design - it is a metal stick with a rubberized surface, the weight of which ranges from 1.5 to 18 kg.
Nevertheless, this is an excellent exercise machine with wide functionality that can transform the whole body, which, among other things, takes up virtually no space and is simply created for home training. It appeared not so long ago - in 1987, and has since remained the main attribute of women's training for those who cannot even imagine themselves using hardware. The tips of the bodybar are painted in different colors, each weight has its own color; the lightest - yellow - weigh 1.5 kg, the heaviest sticks usually have purple tips. The bodybar, which is also called a gymnastic stick, can significantly tighten muscles and help in the difficult task of burning fat. Body bars come in different lengths - from 90 to 150 cm, the specific size is selected depending on the height of the athlete. The weight should be chosen based on your shape at this stage. The most common option for training is 6-8 kg, but if you have already worked with weights, you can also take the purple version, which will differ little from the barbell. The average cost of one such simulator is about 2,000 rubles, and it is worth noting that it will last a very long time and is very difficult to break.

Training with a bodybar is notable for the fact that it will help even people with zero training to get pumped up; you can pump up any muscle groups, while building a sculpted and athletic body. High-quality strength training with a gymnastic stick allows you to burn about 500 calories, perfectly works the muscles of the back, buttocks, chest, gives a beautiful shape to the arms and corrects posture. The main thing is that such workouts are ideal for ladies who are afraid to oversize, getting carried away by barbells and strength training, which makes the bodybar a salvation for girls with a fragile mental structure.

Most of the exercises with a bodybar are light versions of basic bodybuilding exercises: various kinds of deadlifts, presses, crunches, squats. Unlike the usual barbell with an iron bar, the gymnastic stick is comfortable to hold in your hands, and there will be no fear that it will slip out and land on your foot.

Everything ingenious is simple

Actually, yes - everything is very simple. Because a bodybar is a steel stick for sports. And to prevent your hands from slipping, it has a rubberized surface.

Sports equipment for everyone

By the way, there are both wooden and plastic models. But both of them are not fully considered bodybars.

The weight of the wooden one depends only on its diameter and length, while the plastic one is too light - it is used in martial arts classes.

His knobs come in different colors, each color corresponding to a specific weight category.

There are no uniform standards, but in general the classification looks something like this - from the lightest yellow, green, red to crimson and gray, which corresponds to a weight from 1.5-2 kg to 8-10 kg. The average length is from 90 to 120 cm (choose according to your height).

And be careful when purchasing - check the weight of the projectile; different manufacturers have different color markings on the scales.

This equipment is suitable for everyone - children, women, men, beginners, amateur athletes and even professionals.

Pros of classes

They are visible, as they say, with the naked eye.

Compactness

An excellent tool for training both in the gym and at home. Such a stick can be stored anywhere in any, even a very small apartment, and it does not require a special place during training.

Availability

The affordable price is a definite plus of this equipment. It is influenced by the manufacturer and material of manufacture, but in general the cost starts from 200 rubles.

Advantages - nothing but benefits

Working out with a bodybar, you:

• correct your posture
• improve coordination of movements
• increase your strength and endurance
• strengthen a variety of muscles - arms, legs, back, shoulder girdle, abs, upper and lower extremities
• develop joint mobility
• and of course you will lose weight - it is believed that in half an hour of intensive exercise you can lose up to 500 kcal.

Simple tips for better results

If you practice on your own, it is best to take a position in front of the mirror: this will make it easier for you to control yourself. Don't forget to warm up at every workout

Include in it the simplest, but no less effective exercises - bending over, swinging arms/legs, squats, jumping rope, etc. Pay attention to your back - it should be straight. Breathe evenly. The load on the muscles occurs while inhaling, relaxation occurs while exhaling. One approach, as a rule, is 15-20 repetitions

Total approaches – 2-3. The pace is initially average, but gradually, with increasing training, it can be increased. Start with a minimum of 1.5-3 kg. The optimal weight is 6. And the more intense your workout, the heavier the stick; professionals already choose a weight of around 9 kg.

Well, now – the most basic, common and effective

Benefits of bodybars

Like any gymnastics machine, the bodybar has its positive sides. Among the advantages, the following characteristics can be noted:

• Affordable price, large selection in sports stores.
• The classes are suitable for beginners; the instrument does not require special handling skills.
• Versatility - you can strengthen different muscle groups.
• Compact dimensions do not create storage problems. The bodybar can be placed in a closet or in a corner. One of the options for proper storage is a multi-place rack for body bars. It is made from a profile pipe protected from corrosion with special polymer paints.
• High training efficiency. In one hour of intensive use you can burn up to 500 calories.
• Health-improving effect. It consists of stabilizing the activity of the cardiovascular system, improving blood circulation and coordination, and correcting posture.

The bodybar has no disadvantages. But there are some restrictions on use.

This type of exercise is not recommended for people suffering from spinal diseases. After all, it is the spinal column that perceives the load in the first place.

Be sure to remember about the technical aspects of the exercises: imperfect technique increases the possibility of injury and discomfort (sprained ligaments, pinched nerves).

Advice from professionals

S. Travova, trainer of the Fitness Territories network of clubs, sports consultant

If you are planning to get rid of excess weight, as well as increase the endurance of your own body, you should pay special attention to cardio exercises (running, jumping). The optimal length of such a load is more than 30 minutes.

Only after half an hour does our body begin to burn fat at an average heart rate. For beginners, the best option would be a combination: 2 strength training + 2 cardio sessions per week.

O. Kochetova, fitness trainer at Fit.Space studio, weight loss consultant

To get an effective load on all muscle groups, you need to learn how to perform all the basic exercises with the correct technique. Try to choose complex multi-joint exercises that use several muscles at the same time - push-ups, pull-ups, etc. As your muscles get used to regular exercise, use a variety of weights.

The main point of any workout is concentration; try to monitor your breathing and muscle function in each exercise. With a thoughtful approach and dedication, home workouts can bring more benefits and results than a haphazard visit to even the most popular gym.

Y. Sabirova, master of sports in classical bodybuilding, trainer at Janinn Fitness studio

Training for all muscle groups is a kind of construction kit - you can independently assemble different exercises, focusing on the target muscles. At the same time, any beginner is able to vary the load due to simple and complex versions, the use of various weighting materials, pieces of furniture, etc.

During exercise, use minimal pauses - approximately 30-40 seconds (try to move all the time to maintain a fast pace of training). Also, do not forget about the water regime; as a rule, during one moderate-intensity workout you should drink at least 500 ml of still water (dehydration during physical activity significantly worsens your well-being and overall productivity).

What to remember

Did you like this activity, friends? Let's now summarize.

• This workout is a good way to work different muscle groups and lose weight.
• The effectiveness of exercise depends on the weight of the projectile and the intensity of the load.
• As in any sport, both should be increased gradually to avoid injury and overexertion.

That's all I have for today. I will be glad to know about your experience of such training, share it in the comments, friends. See you again in new articles.

A few more tips

By listening to the recommendations, you can improve the quality of your training, make it more effective and interesting:

• Number of exercises. For beginners, the number of exercises performed should be minimal. You need to focus on your feelings. Muscles cannot be overloaded; loads must be added gradually.
• Training mode. Only strengthened muscles can be trained in a regimen of twelve to fifteen exercises with three repetitions! This figure is average - it can be increased and decreased depending on your physical fitness, age, weight and other individual characteristics.
• Time mode. To avoid overloading your muscles, you need to exercise every other day. Muscle tissue must be restored, so daily training cannot be practiced.
• A proper diet is your first assistant. The presence of protein products and slow carbohydrates will help build a slim figure and a manly silhouette.

Attention! Remember that all advice is advisory in nature. When performing exercises, focus on your individual sensations

If an exercise clearly doesn’t suit you, eliminate it.

In order to have toned and defined muscles, you need to create a training plan and constantly follow it. You can use the complex with emphasis on the arms described above, and also consult with a sports doctor or trainer and develop individual training for yourself.

It is important to remember that missed classes bring you back and force you to start all over again. Regular and targeted training will help you notice positive results quite quickly and achieve your goal!

Do you need a diet?

You don’t need to be on a diet, in the sense that Lisa magazine understands it. But proper nutrition is 90% of success, especially for girls. No matter how much time you spend on training, without a proper diet, all efforts are in vain - you will not be able to lose weight or build muscle.

If the main goal is weight loss, then eat with a calorie deficit, train intensely (12-15 repetitions per set, 40-60 seconds rest).

For muscle growth, eat with a surplus of calories (for girls this is about 200-300 in addition to calories for maintaining weight), do no more than 12 repetitions per set and rest for 60-90 seconds (i.e. you will use the weight of the weight with which You won’t be able to do the exercise more than 12 times).

Tips for better results

For the results of training with a bodybar to be effective, it is recommended to work out each muscle group at least 2 times a week. However, you should not overload the body too much so that it can recover from the stress. It is best to work out a separate muscle area every day of the week and devote several days to rest from exercise.

For the selected zone, you can combine movements with the bodybar and with others. Be sure to stretch and warm up. If training is carried out on all muscle groups, you need to start from the upper area and end with working on the lower one. When working, be sure to take into account the rhythm of breathing and technological rules of movement; it is better to practice in front of a mirror.

Make sure that your stomach is tucked in, your posture is level and straight, and your buttocks are tucked. To lose weight, you need to do at least 20 times of each exercise, accelerating the pace of their implementation. Workouts can be done in the gym or at home. If done correctly, the load from self-study will be effective.

Frequently practicing exercisers perform complexes with a projectile, consisting of the following exercises:

• Bridges. Here the apparatus is used as a weight; the exercise strengthens the muscles of the buttocks.
• Bicep curls and hip extensions. Movement is good for strengthening muscles and burning fat.
• Exercise "Warrior". The arms are straightened above the head along with the projectile. At the same time, a shallow lunge is performed, then a forward bend is made with one of the hips moving back.
• Triceps with a bicycle. At the same time, bending the arms and performing the movement of twisting bicycle pedals with the legs is performed.

Any complexes and programs should be performed one at a time, giving the muscles time to recover. This period may take 24-48 hours. To reduce the time, massage, bath, and proper nutrition will come to the rescue.

It should intensify 6-8 hours after training and subside after 1-2 days. Making all the muscles of the body elastic and getting a beautiful body is a woman’s dream. This requires a lot of time to practice, and modern equipment helps in the process, including a bodybar, thanks to which you can help all muscle areas get into a healthy state and lose weight.

After consulting with a doctor and a fitness specialist, you need to start mastering the exercise technique. If they are performed consistently and correctly, the results will be noticeable within a few weeks.

How to properly exercise with a bodybar: tips and tricks

To get the most out of your workouts, follow these recommendations:

• It is enough to work one muscle group 1-2 times a week to give time for recovery. Therefore, every day of the week can be devoted to working out individual muscles, and leave a couple of days as days off.
• You can combine bodybar exercises with other exercises. If you want to lose weight, add cardio.
• Before the main workout, do a warm-up, and after it, a cool-down. Stretching exercises are great for the latter.
• If you are training your whole body at once, it is better to start with the upper part and finish with the lower part.
• During the exercises, control your breathing rhythm and correct technique.
• During exercise, the stomach should be tucked, the back straight, and the buttocks squeezed.
• At first, you can do the exercises near the mirror - this helps in monitoring the correct technique.
• If you want to lose weight, do at least 20 repetitions, constantly increasing the pace.
• The correct technique is important, since the body bar is, although small, still a barbell.

The nuances of performing exercises with a projectile

Physical exercises with a bodybar should be performed following these recommendations:

physical activity alone is not enough to achieve the best result; it is very important to breathe correctly and deeply, inhaling air through the nose and exhaling through the mouth; before the main workout, you need to do a good warm-up, using rotational and swinging movements of the head, in the joints of the arms and legs, as well as bending and squats; for effective weight loss and development of relief, each exercise must be done at a fast pace and at least 20 times; It is recommended to use special sports gloves to avoid the appearance of calluses and chafing on the palms; it is very important to do all physical exercises with a tucked in stomach and toned buttocks; When starting to perform any exercise, make sure that you hold the apparatus level and the load is distributed evenly; during the exercise, always keep your back straight; start your workout at the top and gradually move down, that is, first work out your shoulders and arms, then your chest and back, then your abs, and only then your hips and legs.

Advantages

We found out what a bodybar is. Now let's look at the advantages of the invention. First of all, among the advantages, it is worth noting the possibility of using the device as an alternative to a barbell and dumbbells. When doing aerobics and fitness, the bodybar turns out to be much more convenient compared to the above-mentioned equipment. It's not that bulky. In addition, it does not have removable weights at the ends of the bar, which reduces the likelihood of accidental injury.

Exercises with a bodybar make it possible to get a positive effect after the first workout. Indeed, during classes the load is applied to almost the entire body. Regular use of the device guarantees progressive muscle building. By performing various exercises, you can quickly correct your own shape.

Among other things, training with a bodybar looks like an effective solution for correcting posture and strengthening weak back muscles. This becomes especially valuable for people who lead a sedentary lifestyle and are forced to do sedentary work.

What is it and its purpose

Women who have never been involved in fitness and rarely come across sports equipment usually ask the question: what is a body bar? In fact, a body bar is a rubberized gymnastics stick made of steel with multi-colored knobs on the ends, which is used during fitness training. It can also be used during aerobics and complex training. Working out with this device is not difficult; there are no restrictions regarding age or physical fitness.

This product is a kind of hybrid between barbells and dumbbells. Long body bars are designed for tall people, short ones for short people. There are also differences in weight. Thanks to this weighting agent, exercises become more effective. In particular, muscles work more actively, fat deposits are burned well, and the figure is corrected faster.

The very first steel bodybar in history appeared back in 1987. Its length was 1.2 m, and the surface was covered with rubber.

A bodybar is a special sports equipment - a rubberized steel stick for fitness.

With its help, you can perform a huge number of exercises to correct your figure and burn fat deposits.

The bodybar makes your usual workouts more effective, allowing you to load more muscle groups

Exercises with a bodybar: what effect do they give?

Using a bodybar, in particular in strength aerobics and fitness, increases muscle tone and allows you to lose excess weight, not only in the gym, but also at home.

At the same time, the correct selection of exercises is extremely important, because a set of exercises for men will have significant differences from women’s.

Exercises with a bodybar for all muscle groups make it possible to correct different areas of the body. If men are primarily interested in exercises for the arms, back and trapezium with the aim of building muscle mass and enhancing muscle definition, then women are interested in exercises for the abs, legs and buttocks in order to get rid of fat deposits, give them a more aesthetic appearance and form a slim, fit body. figures.

And this is quite realistic, because just an intense half-hour session with a body bar allows you to burn 450-500 kcal.

A properly composed set of exercises, for example, for the back, will strengthen its muscles and straighten its posture, and it is not at all necessary to go to the gym - rows, twists and presses used in strength exercises can be performed at home in a slightly lighter version with a body bar.

Article on the topic: “How to pump up a trapezoid at home”

A few preliminary notes:

• If you have sore joints or spine, if you suffer from hypertension and varicose veins, then you can exercise with a body bar only after consulting a doctor, and then with minimal load.
• Don’t forget to do a warm-up before each workout (bending over, squats, swinging arms/legs, jumping rope, etc.) - this will increase the effectiveness of your workouts.
• Make sure you are breathing correctly.
• To ensure perfect exercise technique, if you are practicing at home, find photos and videos on the Internet and try to practice in front of a mirror to better control your movements. At the gym, ask the instructor on duty to check that the exercises are performed correctly.
• The sequence of training, as a rule, is as follows: first, the shoulders, arms and chest are developed, then in descending order: the back, abdominals, hips and legs. At the same time, keep your back arched, your buttocks squeezed, and your stomach tucked.
• As a rule, at least 20 repetitions are performed in one approach with a gradual increase in tempo.

The best ways to lose weight

Caution won't hurt

I must remind you that if you decide to do this kind of fitness, do not forget about the contraindications.

• Be careful when working with gymnastic sticks if you have problems with the spine or joints.
• Varicose veins and high blood pressure are also contraindications.
• Consultation with a doctor is necessary if you have any chronic diseases or diseases of the musculoskeletal system.

Basic exercises for arm muscles

Dips

Performing this exercise requires very simple equipment - parallel bars. You can find them in almost any yard, not to mention gyms. For the development of the triceps and pectoral muscles, this is perhaps the best exercise. This also applies to a large number of auxiliary muscles located in the shoulder girdle. Push-ups allow you to effectively work out your triceps and chest, but the degree of load depends on the position of your arms.

French press

In order to increase the strength and volume of the triceps, use the French press. It affects all triceps bundles, especially the upper and long ones. This also allows you to visually increase the volume of your arm.

Close grip press

To develop the upper part of the triceps and increase its strength and size, you should use a close-grip bench press. Moreover, despite the highest working weight compared to other triceps exercises, this exercise is used, as a rule, as a supplement to pumping up the triceps. The reason is simple: in addition to the triceps, the front deltoids and the upper pectoral muscles work. Another advantage of the close-grip bench press is that you can really work on the shape of your triceps. When this muscle goes into failure, and the performer continues the exercise with the help of the anterior deltoids and chest muscles, it is these repetitions that allow for excellent grinding of the triceps.

Barbell curl

You can increase strength and mass in your biceps with this basic exercise. The load is distributed evenly across both biceps, the muscles of the inner surface of the forearm and the brachialis muscle.

If you change the grip width, you can shift the load to different biceps bundles. The narrower the grip, the more the internal beams work. And vice versa.

Dumbbell biceps curl

In order to develop the biceps brachii and forearm muscles, dumbbell bicep curls are used. The exercise involves turning your hands outward while lifting. This allows you to achieve maximum contraction of the biceps and synergistic muscles. For training the biceps, this exercise is considered one of the best, since turning the palm when bending the elbow adds efficiency.