Biceps is a popular practice
Considering the many benefits of weight training, in this post I have given you one of the most popular and well-known exercises for biceps - dumbbell biceps curls.
What is biceps curl?
Biceps Curl Biceps is a weight training / strength training exercise for the brachii muscles. This is done to consolidate and strengthen the muscles.
This is done by pressing the biceps muscle with the required amount of weight from top to bottom with both hands.
How to do?
First take two dumbbells with both hands. With dumbbells in both hands, place the hands on either side of the body / thighs (as in the picture). The elbow will stick to the body and will be slightly broken.
Holding the handle of the dumbbell in the palm of the hand with the fingers or holding the handle of the dumbbell, the palm of the hand will extend towards the front of the body.
Stand up straight. Spine and shoulders, straight head, eyes / front vision.
Spread the patti along the neck to maintain the balance of the body. The knees of both feet will be slightly bent forward. Pull the abdomen inwards. Now exhale loudly.
Slowly bring the two dumbbells forward along the shoulders with biceps pressure.
Do not move from the elbow to the shoulder at this moment. Only the lower arm will be removed from the elbow or just the elbow will bend for the lower arm.
What you will feel in this situation is - feel the pressure between the biceps and compress the biceps.
Now take a breath and slowly lower both hands to the first position with dumbbells, this will be repeated.
Set 1-3 in this way, 8-15 times. It is better to rest for 30-60 seconds after each set
Take 3 seconds to raise your hand and 3 seconds to lower it
At the end of the whole set, extend a good hand / bicep and drink a sip of water.
You can stand in front of the mirror to see if the exercise is correct or if your posture is correct.
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