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:
Barbell Bicep Curl: https://www.youtube.com/shorts/2ZlISIiQJ4Y
Dumbbell Hammer Curl: https://www.youtube.com/shorts/MCC0Wj9RErI
Incline Dumbbell Curl: https://www.youtube.com/shorts/iwyO2nJuG5Y
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