naily.fit

Mięsień: biceps

  • Podciąganie na drążku

    Podciąganie na drążku

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    Grab the pull up bar with a wide grip, the body is hanging freely. Keep your chest out and pull yourself up till your chin reaches the bar or it touches your neck, if you want to pull behind you. Go with a slow and controlled movement down, always keeping the chest out.

  • Naprzemienne uginanie młotkowe

    Naprzemienne uginanie młotkowe

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    Stand with your knees slightly bent and your back straight. Hold a dumbbell in each hand, using a neutral grip at your sides.

  • Wiosłowanie na wyciągu siedząc

    Wiosłowanie na wyciągu siedząc

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    Take a seat on the machine with your feet planted, a little wider than shoulder width. Drive the heels, and squeeze the glutes. Grab onto the cable handle. Sit up tall with a slight bend through the knees. Tighten up the abs and low back to maintain a perpendicular angle to the floor with your…