Body part
Biceps
Instructions
- Sit on a bench with your feet flat on the floor and hold an EZ barbell with an underhand grip.
- Keep your upper arms and elbows locked in position against your sides throughout the exercise.
- Curl the barbell up by contracting your biceps, ensuring that only your forearms move.
- Continue curling until the bar is at shoulder level and you feel a strong contraction in your biceps.
- Hold the peak position for a brief moment, squeezing your biceps.
- Slowly lower the barbell back to the starting position, fully extending your arms.
- Repeat the exercise for the recommended number of repetitions.
Advice
- Focus on maintaining proper form to target the biceps effectively.
- Start with lighter weights to warm up the muscles before increasing the resistance.
- Engage the core muscles throughout the exercise for stability.
- Control the movement and avoid using momentum to lift the barbell.
- Exhale during the lifting phase and inhale during the lowering phase.
- Avoid hyperextending the back by keeping it upright and supported by the bench.
- Ensure a comfortable grip on the barbell to prevent strain or injury to the wrists.
- Modify the exercise by using different hand grips (narrow, wide, neutral) to target different areas of the biceps.
- Gradually increase the weight as your strength improves to continue challenging the muscles.
- Consider incorporating supersets or drop sets to intensify the workout.
