Photo: Instagram / @fitgurlmel  The modest bicep curl is probably one of the easiest exercises you can do in the gym, and it's also one of the best ways to get one To build a strong upper body, and perhaps help you to get a step closer to the pull-up of your dreams. (Linked: 15 transformations that will encourage you to lift weights)
But although biceps curls may seem unbelievably simple, Kim Kardashian's coach Melissa Alcantara is here to tell you that most people just do not seem to care Step right. (See also: Kim Kardashian's Trainer Shares 6 Movements That Transform Your Legs and Butt.)
"This is a very simple step that I see as many people as murder," she recently shared on an Instagram page Video. (Look at Alcantara's reverse diet setting.)
Alcantara took you with them to make sure you put muscle in the right places In a tutorial, you'll learn how to bicep bells with a barbell for best results and especially to avoid injury.
"First, you want your shoulders back and your chest up," she says in the video. They do not swing the rod back and forth, they're stiff, you want your wrists straight, so do not bend or curl up, this will give you the greatest power in your biceps. "
If you have the best attitude she says, "You want to sit on your hips, your knees slightly bent."
Finally, she stresses how important it is to pay attention to your fingers. "Your little finger and ring finger should push into the bar, you want to feel the bar in your entire hand, you want to focus and you want to move slowly." (Need more tips on how to master this simple move?) According to Jen Widerstrom, you can do the perfect bicep curl.)
If you find that you are currently ignoring any (or all) of these details when biceps curls, Alcantara says it's best to take the weight back. "If you have to put down the 50 and take the 20, then you have to do that," she says.
If you master the basic bicep curl, you can take things a little higher and challenge yourself with our super sweaty, 30-day arm challenge. We promise not to disappoint.