Who doesn’t love working through reps and watching the pump grow, grow, and grow? No one! Also, did you know that you can do so much more to build up your biceps than just basic standing curls?
Keep watching to know more about these moves!
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In a nutshell:
Seated bicep curl
To start, sit at the end of a workout bench.
Hold the two dumbbells down at your sides using an underhand grip (palms facing forward.
Sit erect with your back straight and your head lifted tall.
Don’t arch your back and hold your abdominals tight.
Then, slowly lift the dumbbells just past your chest and towards your shoulders.
Pause at the top of the movement then squeeze your bicep muscles.
Slowly go back to the initial position.
Dumbbell floor press
Sit on the floor in an upright position with your legs straight and the dumbbells vertically balanced on the floor.
Pick the dumbbells and set them high in your hip crease using a tight grip.
Next, slowly lay back while keeping the dumbbells close to your chest.
Bend your knees to roughly 45 degrees and move your feet up slightly.
Press the weights by contracting your triceps and chest.
Lastly, slowly lower the weight until both elbows are touching the floor then press both dumbbells back to the initial position.
Prone dumbbell spider curl
First, adjust the bench between 30 to 45 degrees.
Next, lay with your chest against the incline bench with a dumbbell in each hand, letting them hang underneath your shoulders.
Use your biceps to curl the dumbbells toward your shoulders.
Then, slowly return to the starting position.
Get on all fours with your hands together under your chest.
Second, position your index fingers and thumbs to form a diamond shape.
Then, extend your arms so your body is elevated and forms a straight line from the head to the feet.
Next, lower your chest towards your hands, keeping your back flat and without flaring your elbows to the side.
Stop just before your chest touches the floor then push back up to the starting position.
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