| BICEPS |
Hammer curls MUSCLES EXERCISED:Biceps, forearms Sit on the end of the bench with a dumbbell in each hand. Let your arms hang straight down, palms facing each other.Remember focus on what you're doing. It helps to run through the exercise in your mind before you actually do it.Slowly curl both weights up towards your shoulders. Keep your palms facing each other. Bring the weights to your shoulders and squeeze your biceps. Slowly lower the weights until your arms are straight again. Use controlled motion. Wide grip curl MUSCLES EXERCISED:Biceps Stand with your feet shoulder-width apart. Hold the barbell with your hands slightly wider than shoulder-widthapart.Let the barbell rest against your thighs. Slowly curl the bar upwards. Keep your elbows in. Breathe in as you lift, out as you lower.Bring the bar to shoulder level, hold it for a second, and lower it slowly to the starting position.In general, you should take 2 seconds to raise the bar and 3 - 4 seconds to lower it. |
 |
 |