← Wszystkie ćwiczenia
Ramiona
Jak wykonać ćwiczenie
- 1
Setup: Set an adjustable bench to an incline of approximately 45 to 60 degrees.
- 2
Starting Position: Sit back against the bench with a dumbbell in each hand. Let your arms hang straight down toward the floor with your palms facing forward (supinated grip).
- 3
The Curl: Keeping your upper arms stationary and shoulders pinned back against the bench, exhale and curl the weights upward toward your shoulders.
- 4
Peak Contraction: Squeeze your biceps hard at the top of the movement, ensuring your elbows do not swing forward.
- 5
The Descent: Inhale and slowly lower the dumbbells back to the starting position, maintaining full control and feeling the stretch in the biceps.
