The biceps are the favorite part of gym friends to train! When you go to the gym! You will see many people tirelessly performing traditional bicep curl training with dumbbells and barbells!
But repeating the same actions day after day is not only easy for the body to adapt, but also easy to lose interest!
The traditional dumbbell barbell curl is not bad, but adding some training changes to yourself in a timely manner may make you more efficient!
Today I’m going to introduce you to two fresh moves to help you build full biceps!
Action 1: Zortman Curl
Adding the rotation of the forearm allows you to exercise the biceps and get better stimulation of the forearm muscles at the same time!
Action process
Stand in a standing position, holding dumbbells in both hands (palms facing up) hanging by your sides. Make sure your armpits are tucked well and your elbows are as close to your body as possible. To perform a curl, once the dumbbells are close to your shoulders, immediately turn the dumbbells into an underhand grip (palms facing down).
Then do eccentric training, that is, slowly lower the dumbbells and return to the starting position. Then turn the dumbbell to an overhand grip, which is the initial preparation movement, and repeat.
Action 2: Reverse Curl
Features: Use your own body weight for curling training! Build your biceps while developing your core strength!
Action process
1. Choose hanging rings, TRX, fixed barbell, Smith frame, grab the handle with both hands, and move your body backwards! Tighten your abdomen and hips to keep your body in a straight line!
2. With the upper arm fixed, the biceps contract and the elbow bends to pull the body upward! Stay at the top of the action for 2 seconds and then play it back slowly!
Pay attention to tightening the core muscles, not to be lazy, to fight against gravity, to ensure that the spine is not flexed and the pelvis is in a neutral position!