![]() ![]() paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf#page=55 ![]() Physical activity guidelines for Americans, 2nd edition. Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl. education-and-resources/lifestyle/exercise-library/34/incline-reverse-fly You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. Watch a video of the incline dumbbell curl in action. Repeat the movement up to 15 times for 3 sets.Don’t release the weights too fast or you could strain your muscles. Slowly lower the dumbbells back down to your starting position.It’s important to keep your upper arms tight so that you can isolate the biceps brachii muscle as you move your lower arms only. ![]() When you’ve gotten the starting position down, lift each dumbbell, palms up, toward your shoulders.Your weights should be at your sides to start, one in each hand. Sit down against the workout bench, keeping your back straight and your abdominal muscles tight.You can also go up or down in weight as needed.īefore you get started, adjust the bench so that it’s at a 45-degree angle, or up to 60 degrees as needed. To do this exercise, you’ll need two items: a set of dumbbells and a workout bench.Ĭhoose a set of weights that’s challenging but doable for your fitness level. ![]()
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