(BRACHII MUSCLE)
These are some of the common exercises I do.
HAMMER CURLS
Stand up stright with a dumbbell in each hand (do not use weight you cannt do atleast 10 reps with). Keep your upper arm still and curl one arm up (breathe out). Keeping evrything else still make sure your arm is completely contracted. Slowly bring the dumbbell down (breathe in). Do about 8 to 10 rep.
INCLINE DUMBBELL CURL
Sit on an incline bench with a dumbell on each arm. Keep your upper arm still and pull the dumbells up while contracting your bicep (breathe out). Make sure your palm faces up. Continue untill bicep is completely contracted. Hold for few seconds. Bring dumbell down (breathe in). Repeat with other arm.
BARBELL CURL
Stand up straight and hold the barbell, widening your grip to match your shoulders. Your palms should always face up! Curl the barbell until your biceps completely contracts (breathe out). Hold the barbell for a few seconds and then slowly bring down (breathe in).
OVER HEAD CABLE CURL
Hold a pulley cable from each side. Grip with your hands facing up and stand with your fee shoulder width apart. Extend arms fully. Keep your elbows steady and curl your wrist forward towards your head. Contract your bicep and hold for a few seconds. Release and repeat 8 to 12 times.
CONCENTRATION CURLS
PREACHER CURL
OVER HEAD CABLE CURL
Hold a pulley cable from each side. Grip with your hands facing up and stand with your fee shoulder width apart. Extend arms fully. Keep your elbows steady and curl your wrist forward towards your head. Contract your bicep and hold for a few seconds. Release and repeat 8 to 12 times.
CONCENTRATION CURLS
PREACHER CURL
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