Bipedal curl! Specialize in biceps

Usually doing bicep curls in the gym, I often see people using dumbbells and barbells as weight loads, and also using "slant bench" (Preacher Bench) to assist.

　The most important function of the inclined plate is to fix the elbow joints and shoulder joints to ensure that your hands will not shake due to force, causing you to use other parts to exert force. Otherwise, it can help you focus more on controlling the bicep.

　　Although the use of "slant bench" seems simple, there are still some "must-point" to pay attention to. Today, we will give further explanations on this tool and the movements of the bicep curl!

　　　Preacher Bench)

　　Position

　　1. Sitting on a chair, holding the barbell with both hands and placing it flat naturally (to avoid injury). Resist your body against the board, looking forward, straightening your cervical spine, pressing your shoulders down, and standing upright on the back, not hunching your back, and relaxing your feet on the ground.

　　2. When you raise your hands, bend your arms upwards, and raise the barbell to the front of your nose, pausing for about 1.5 seconds.

　　3. Then slowly lower the barbell until your hands are about to hit straight ahead. (Don't straighten completely), that is, complete the movement.

　　　Strength skills

　　1. Concentrate your consciousness and place your strength on the biceps. When your elbows are bent, press down on the shoulders, and it is easier to concentrate your strength on both hands.

　　2. Use the brachioradialis (wrist) and biceps (front arm) to bend (contraction). During the application process, remember to fix the body and do not shake it at will.

　　Common errors in bending the biceps on the inclined plate

　　The movements in the picture above are common The wrong posture seems to be fine, but the shoulders are forward and shrugged, which makes the center of gravity of the whole person obviously pull forward.

　　This will not only increase the risk of injury, but also cannot ensure whether you practice the right place. Therefore, it is recommended that you try to put the center of gravity back when doing the two-head curl of the inclined board.

　　In addition, some people will be used to curling and let their wrists bend inward. This move is invisibly hurting themselves. If the weight you practice today is relatively high Heavy, it is easy to directly hurt your wrist.

　　So remind everyone that in addition to fixing the body during practice, you should also remember to fix your wrist. Do not hold the barbell virtually, keep your wrist straight and not fold back.

　　After understanding these key points, you should finally send a training menu.

　　Generally speaking, the common training method for two-head curls of inclined plates is to perform up and down bends of 3 to 6 sets of up and down bends in 1 set.

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