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This Kneeling Bicep Curl Exercise Series repairs your bad shape



The simplest exercises, such as biceps curling, are often the easiest to screw up. You are not necessarily at high risk of injury, such as when you have a sloppy shape when running a heavy compound lift. However, there is a risk of wasting potential muscle and strength gains.

You can fix this by aligning yourself with movements that reinforce the ideal shape. Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. Doing exercises like kneeling will lure biceps to stay consistent and correct.

"The point here is to structure the right bicep curling technique so you can get the most out of the curl," says Samuel. "Your biceps is responsible for two actions (not just one), it bends your forearm, the guts of all the curls, and what we all do right when we curl in. He also supinates the forearm and basically turns your forearm, so that your little finger lies on the first face up and then outward. "

But the other part of the movement is just as important. "This second act is the underrated key to a good bicep curl and it's what most people will mess up," says Samuel. "You need to keep both heads of the dumbbell parallel to the ground halfway through the curl to really fully attack your biceps on a curl, but you will often see people failing to hit this parallel to the ground for their entire duration." Curl – or they hit it so late that swing and body swing trigger the action instead of the biceps.

According to Samuel, the key to resolving this problem is kneeling.

"By holding this parallel position for 10 seconds and considering your palm position, you automatically structure a curl that attacks both functions of the biceps," he says "Your first few repetitions after this hold will almost naturally be perfect."

To handle the kneeling bicep curl, all you need is a set of dumbbells, so check out Bowflex if you have one need a solid pair for your home gym.

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Men's Health / Eric Rosati

  • Get into a high, kneeling position and hold a dumbbell in one hand.
  • Turn the weight about halfway up the dumbbell so that your forearm is parallel to the floor.
  • Hold the dumbbell in position for 10 seconds.
  • Immediately after holding, perform 8 to 10 bicep curl repeats instantly.

    You do not just work with your arms too. "Thanks to the high knee position and the one-sided nature of the curl, you are also attacking your core," says Samuel. "Try to keep your hips straight and your shoulders straight while curling to really activate your abdominals, slants, and glutes."

    Add the kneeling peal with 3 sets per arm at the beginning of your workday without interruptions. Because you work one-sided, there is one ton of organic rest for each arm between sets.

    Samuel's tips and routines can be found in our complete overview of Eb and Swole workouts. If you want to try a more engaging routine, consider using Eb's New Rules of Muscle program.


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