Three biceps exercises

 Three biceps exercises

Here are three biceps exercises along with instructions on how to perform them:



Barbell Bicep Curl:

  • Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing upward), hands slightly wider than shoulder-width apart.
  • Keep your elbows close to your torso and your upper arms stationary.
  • Exhale and curl the weights while contracting your biceps. Keep your wrists straight.
  • Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
  • Inhale and slowly lower the bar back to the starting position, keeping control of the movement.



Dumbbell Hammer Curl:

  • Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
  • Keep your elbows close to your torso and your upper arms stationary.
  • Exhale and curl the weights while contracting your biceps. Keep your wrists straight throughout the movement.
  • Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  • Inhale and slowly lower the dumbbells back to the starting position, maintaining control.



Incline Dumbbell Curl:

  • Set an incline bench to a 45-degree angle.
  • Sit on the bench with your back against the pad, holding a dumbbell in each hand, arms fully extended and palms facing forward.
  • Keep your elbows close to your torso and your upper arms stationary.
  • Exhale and curl the weights while contracting your biceps. Keep your wrists straight.
  • Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  • Inhale and slowly lower the dumbbells back to the starting position, under control.


Here is Some Videos Tutorial:



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