Change up your Bicep Curls



Mixing up your exercises is mentally refreshing and challenges muscle groups in different ways. This assists you in getting over those plateaus.





CHANGE UP YOUR BICEP CURLS


Hammer curls

Stand up straight 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 upstraight 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 arms upward, rotate your palms in toward your body and cross your arms to the opposite shoulders. 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 second, 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 and the inside of the biceps.

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