Repeat for 8-12 reps, then switch arms.Squeeze your bicep at the top of the curl, then lower the weight back down.Push the weight up towards your shoulder while keeping your upper arm stationary.Place your elbow on the inside of your thigh, keeping your arm fully extended. Sit on a bench or chair with your dumbbell in one hand.Squeeze those biceps towards the shoulder and then come back to the original position.Ĭoncentration curls are a great exercise for isolating your biceps, so focus on keeping your upper arm stationary and squeezing your bicep at the top of the curl.Place your elbows close to your sides and curl the dumbbells up towards your shoulders.in each hand, palms facing each other and arms fully extended. It is an easy and effective overall body weight bicep exercise. Hammer curls work your biceps and forearms, and can be modified by using different weights or doing alternating curls. Slowly squeeze your biceps towards your shoulder and come down to starting position.Place your elbows close to your sides and then curl the dumbbells up towards your shoulders.Grab a dumbbell in each hand, face palms forward.You may lower yourself back down to the original position.ĭumbbell bicep curls are a classic exercise biceps workout at home for targeting your biceps and can be modified by using different weights or doing alternating curls.Pull your chest up towards the bar, squeezing your shoulder blades together. Make your body straight up and rest your feet flat on the ground. Sleep on your back underneath a sturdy horizontal bar. Inverted rows are a great exercise for working your back muscles and biceps and can be modified to increase or decrease the difficulty. You may lower yourself back down to the original position.
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