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Focus Curls – Biceps Train – Bodybuilding.com

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For extra workouts:
Add this focus curl train to your arm exercise!

Focus Curls

Train Knowledge
Sort: Power
Predominant Muscle Labored: Biceps
Different Muscle groups: Forearms
Tools: Dumbbell
Mechanics Sort: Isolation
Stage: Newbie
Sport: No
Drive: Pull

Sit down on a flat bench with one dumbbell in entrance of you between your legs. Your legs needs to be unfold along with your knees bent and toes on the ground.
Use your proper arm to select the dumbbell up. Place the again of your proper higher arm on the highest of your interior proper thigh. Rotate the palm of your hand till it’s dealing with ahead away out of your thigh. Tip: Your arm needs to be prolonged and the dumbbell needs to be above the ground. This can be your beginning place.
Whereas holding the higher arm stationary, curl the weights ahead whereas contracting the biceps as you breathe out. Solely the forearms ought to transfer. Proceed the motion till your biceps are absolutely contracted and the dumbbells are at shoulder degree. Tip: On the prime of the motion ensure that the little finger of your arm is increased than your thumb. This ensures an excellent contraction. Maintain the contracted place for a second as you squeeze the biceps.
Slowly start to carry the dumbbells again to beginning place as your breathe in. Warning: Keep away from swinging motions at any time.
Repeat for the really useful quantity of repetitions. Then repeat the motion with the left arm.
Variations: This train could be carried out standing with the torso bent ahead and the arm in entrance of you. On this case, no leg help is used for the again of your arm so you’ll need to make additional effort to make sure no motion of the higher arm. This can be a tougher model of the train and isn’t really useful for individuals with decrease again points.

4 thoughts on “Focus Curls – Biceps Train – Bodybuilding.com

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