3 - Perform a flexion of the forearm elbow propped on an object. :
This
flexion isolates all the biceps. Sit on a chair or bench with a
dumbbell in one of your hands. Bend slightly and place your triceps (the
back of your arm) on the inside of your thigh. Inhale, lowering the
weight and exhale as you lift it towards the shoulder. Then go to the
other arm.
Be careful that the arm does not swing during exercise. Up and down movements should be slow and controlled for maximum efficiency of each flexion
👉 4 - Perform forearm flexion with overhand hands.
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