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| Curls 5 sets and 3/3/3/2/1 reps |
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| Curls 5 sets and 3/3/3/2/1 reps |
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| Curls 5 sets and 3/3/3/2/1 reps |
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| Curls 5 sets and 3/3/3/2/1 reps |
Curls 5 sets and 3/3/3/2/1 reps
Muscle: Biceps Brachii
Step 1: Stand with feet about hip-width apart, abs engaged as you hold medium heavy dumbbells in front of the thighs. Squeeze the biceps and bend the arms, curling the
weights up towards the shoulders.
Step 2: Keep the
elbows stationary and only bring the weight as high as you can without moving the
elbows. Slowly lower the
weights, keeping a slight bend in the
elbows at the bottom (e.g., don't lock the joints and try to keep tension on
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