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Keep your shoulders back and down. Bend at your elbow to curl the dumbbells up toward your shoulders. Make sure to keep your elbows hugging the sides of your body. Lower both weights back down ...
Drape your arm over the top of the incline bench so your armpit is snug on the top side. "With your palm facing upwards, slowly lower the dumbbell, creating a deep stretch in the biceps muscle ...
Here are five effective at-home workouts for your biceps that I always recommend to target and enhance this part of the arm. Each workout comes with three exercises, complete with numbered steps ...
The bicep curl mainly targets the biceps brachii, brachialis and brachioradialis muscles. The biceps is stronger at elbow flexion when the forearm is supinated (palms turned upward) and weaker when the forearm is pronated. [1] The brachioradialis is at its most effective when the palms are facing inward, and the brachialis is unaffected by ...
Time: 15 minutes or less Equipment: 5-10 pound dumbbells for beginner/intermediate, 12 pound for advanced Good for: Biceps Instructions: For most of the moves below, do 2-4 sets of 12 reps.Nguyen ...
Shoulder press machine. The shoulder press is performed while seated, or standing by lowering a weight held above the head to just above the shoulders, and then raising it again. It can be performed with both arms, or one arm at a time. This is a compound exercise that also involves the trapezius and the triceps.
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