hauiskäännöt

Hauiskäännöt, commonly known as bicep curls in English, are a fundamental resistance exercise primarily targeting the biceps brachii muscle. This exercise is widely practiced in weight training and bodybuilding to develop arm strength and muscle mass. The movement involves flexing the elbow joint to lift a weight, typically dumbbells, barbells, or using resistance bands, towards the shoulder.

The basic execution of a hauskäännös with dumbbells starts with the individual standing or sitting, holding a dumbbell in each hand with palms facing forward. The arms are extended downwards. The exerciser then contracts the biceps, bending at the elbow to raise the weights towards the shoulders. The upper arm remains relatively stationary, with movement primarily occurring at the elbow. The weight is then slowly lowered back to the starting position under control. Variations exist, such as hammer curls, where the palms face each other throughout the movement, engaging the brachialis and brachioradialis muscles in addition to the biceps. Concentration curls, performed with one arm at a time while leaning on a surface, offer a more focused isolation of the biceps. Proper form is crucial to maximize muscle activation and prevent injury, emphasizing controlled movements over lifting excessive weight.