BICEP EXERCISES
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BICEP EXERCISES |
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Concentrate on using your biceps only, not your shoulders |
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Keep elbows slightly forward (makes your bicep "peak" more) |
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Band- Curl Keep core tight, knees soft Keep elbows locked by ribs Lead with pinkies |
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Dumbbell Curl Keep elbows by ribs Don't swing upper body |
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Alternating Dumbbell Curls Lower one hand before raising other Keep elbows in one place "Turn" pinkies in at top |
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Incline Dumbbell Curl Keep shoulders to elbows stationery Lead with pinkies Squeeze biceps at peak |
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Machine Curl Keep shoulders down Don't arch back |
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Preacher Bench Don't straighten arms at bottom Keep traps down Squeeze biceps at peak |
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One
Arm Dumbbell Preacher Curl Keep rest of body stationary Keep grip loose Keep wrists staight |
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Band- One Arm Curl Stand firmly on band Keep elbow locked by ribs Lead with pinkies |
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Dumbbell Hammer Curl Palms face each other Keep elbows by ribs Keep traps down |
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Band- Hammer Curl Keep elbows locked by ribs Keep palms facing each other |