“Placing your thumb on the same side of the bar as your fingers increases peak contraction in the biceps at the top point of the movement,” he says. Keeping your upper arms stationary, exhale as you curl the weights up to shoulder level, rotating your wrists outwards, while contracting your biceps.Ensure your elbows are close to your torso and your shoulders are unshrugged.Stand by holding a dumbbell in each hand with your arms hanging by your sides.With several variations on the classic exercise that'll hit your arms like never before, we also got the latest advice – backed by science – on tempo and the importance of time under tension, plus form tips, dos don'ts and workouts that will take arm day (it's still a thing) to the next level.Ĭhaps, it really is time to start prepping for the gun show. This is why we've enlisted the help of top sports scientist and adventurer Ross Edgley, our fitness editor and head of the MH SQUAD membership Andrew Tracey, and some of the UK's best PTs to help you make the most of your bicep's best friend. Swaying, rocking, lifting too heavy, too fast, all factors that impact the effectiveness of your bicep curl. ![]() ![]() What you really need to ask yourself is this: are you really making the most out of your dumbbell curls? We've got our doubts – you've only got to walk around the gym floor for a few minutes to see why. But our love for bigger biceps, built from bicep curls, is only half the story.
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