Biceps Curl - Instructions, Variations & Alternatives
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How to perform
Biceps Curl - Starting position
Biceps Curl - Muscle Under Tension
Set up & Starting position (standing, seated)
Grab the weight with a supinated (underhand) grip. Your hands should be slightly wider than your hips and elbows touching your ribs.
Holding the upper arm stationary, lift the weight up toward the shoulders until your biceps are fully contracted.
Isometric hold (optional) - Hold this position for one second and squeeze the biceps.
Lower the weight to the starting position and repeat the movement.