Gym biceps exercise method (3)

Yesterday, I released the biceps exercise method 2: Dumbbell alternating curls. Today, I will continue with our gym biceps exercise method (3): Barbell curls and Dumbbell oblique curls. , The diagonal barbell curl is a strengthening and concreteization of the biceps. This training exercise can completely separate the biceps. It does not rely on the strength of the muscles in other parts to independently bear the strength brought by the curl. In this way, independent training can stimulate the local muscles of your biceps and allow the biceps to quickly congestion in a short period of time.

　　　Diagonal barbell curl

　　The diagonal barbell curl is also called the priest chair barbell curl. It is the best way to exercise the biceps alone. Increase the thickness of the biceps to make the biceps fuller and more perfect.

　　Target exercise location: biceps

　　　Environmental tips:

　　1. Sitting on an oblique stool (priest chair), you can also use a standing position, leaning on the inclined plate with your chest, placing your upper arm on the inclined plate, holding the barbell with both hands, straightening your arms, and maintaining your body stability.

　　2. Curl the barbell to the highest point with force and stopping.

　　3. Then restore slowly, pay attention to the arms being fully extended and the movement should be slow. When the barbell reaches its lowest point, the elbow joint should be slightly bent and control the barbell with force, but do not stretch completely.

　　　Precautions:

　　1. Differences in grip: Narrow grip mainly exercises the outer side of the biceps, and wide grip mainly exercises the inner side of the biceps. Only by practicing alternately in this way can the arms produce overall fullness.

　　2. In order to reduce the pressure on the wrist joint, it is best to choose a crank barbell. When lifting the arm upward, be sure to keep your body stable and avoid relying on The body leverages force.

　　3. Be sure to pause at the highest point and keep the peak contracting for 2-3 seconds before falling. At this time, you will feel the biceps burning, which will fully stimulate the biceps.

　　4. When both arms are fully extended, the tilt angle of the pallet can create a very large tension on both arms. Remember to warm up correctly and start practicing with a moderate load.

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