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BEAUTIFUL
BICEPS - The simplest and most basic exercise for
working the front of your upper arms is the standing bicep curl.
It's easy to do, and you can use dumbbells or a body bar. Begin
by standing up straight with your feet shoulder-width apart.
Center your body weight evenly between your toes and heels.
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If
you're using dumbbells, hold them in each hand with arms
hanging at your sides. If you're using a body bar, hold
it with arms hanging in front of you gripping it comfortably
from underneath so your palms face the ceiling. Tighten
your abs as you exhale and slowly bend your elbows lifting
the weights towards your shoulders with your palms facing
your body.
Keep your elbows close to your body so they are touching
your sides, while your wrists should be slightly wider
than your elbows and your shoulders relaxed. When you
reach the top of the movement, inhale and slowly lower
your arms back down and to your sides. Be careful not
to swing your arms into the exercise and do not allow
the weight to bend your wrists. Do two to three sets of
12 to 15 repetitions each.
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Weight
Training For Everyone |
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