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Getting bored with basic biceps curls? Why not vary the exercises for this muscle group? Here are two more beginner biceps moves to do.
Hammer curls Stand upright with your feet shoulder-width apart and your arms at your sides. Hold a dumbbell in each hand with your palms facing the sides of your body. Exhale and, keeping your elbows locked firmly against your rib cage, curl both arms three-quarters of the way up toward your shoulders. Hold for a beat, focusing on squeezing your biceps. Inhale and slowly lower your arms back to the starting position, and repeat. This version of the biceps curl puts more emphasis on the forearms, as well as some muscles that lie underneath the biceps.
Zottman curls Stand upright with your feet shoulder-width apart and your arms at your sides. Hold a dumbbell in each hand with your palms facing the sides of your body. Exhale and, as you curl your arm upward, rotate your palm in toward your body and cross your arm to the opposite shoulder. Keep your elbows locked firmly against your rib cage throughout the entire exercise and curl both arms only three-quarters of the way up toward your shoulders. Hold for a beat, focusing on squeezing your biceps. Inhale and slowly lower your arm back to the starting position, and repeat with the other arm. This version of the biceps curl puts more emphasis on the forearms and the inside of the biceps.
Posted by HoodiaPharm HungerAway ::
6:35 AM ::
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