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21 °C Istanbul, TR
27 September 2020

Bisep Exercises

Body building / See all


Biceps Exercises - Biceps Anatomy - Biceps Brachii - GÜÇLÜYAŞA
Biceps brachii
 

 

Incline Hammer Curl


Incline Hammer Curl - Bisep Exercises - GÜÇLÜYAŞA
 

Incline Hammer Curl - Bisep Exercises - GÜÇLÜYAŞA
 

Incline Hammer Curl - Bisep Exercises - GÜÇLÜYAŞA
 

Incline Hammer Curl - Bisep Exercises - GÜÇLÜYAŞA
 

Fabrication:

  1. Sit on an inward bench bench with dumbbells in both hands. Lean back on your back, getting strength from your feet. Shake the dumbbells down with you with a normal grip. This is your starting position.
  2. Start the movement by bending your elbows. Keep your upper arm steady throughout the movement.
  3. When you get to the top of the movement, pause for a second and tighten your arms. Then slowly return to the starting position.

Barbell Curl

 

Barbell Curl - Bisep Exercises - GÜÇLÜYAŞA
 

Barbell Curl - Bisep Exercises - GÜÇLÜYAŞA
 

Barbell Curl - Bisep Exercises - GÜÇLÜYAŞA
 

Barbell Curl - Bisep Exercises - GÜÇLÜYAŞA
 

Fabrication:

  1. Keeping the bar you will use at shoulder level, stand upright with your torso. Your palms should be facing forward and your elbows should be close to your trunk. This is your starting position.
  2. Hold your upper arms still, exhale and squeeze your biceps to lift the weight up. Hint: Only the lower arms should move.
  3. Continue the movement until your biceps are fully contracted and the bar rises to shoulder level. Pause for a second in the contracted position and tighten your biceps well.
  4. Slowly return the bar to its starting position and breathe.
  5. Repeat as many times as recommended.

Diversification:

  • You can keep your grip wider or narrower to target your biceps from different regions.

Spider curl

 

Spider Curl - Bisep Exercises - GÜÇLÜYAŞA
 

Spider Curl - Bisep Exercises - GÜÇLÜYAŞA
 

Spider Curl - Bisep Exercises - GÜÇLÜYAŞA
 

Spider Curl - Bisep Exercises - GÜÇLÜYAŞA
 

Fabrication:

  1. Start by placing the bar where the Preacher coffee table is normally seated. Be sure to properly align the bar. So the bar will stay in balance and not fall to the ground.
  2. Get in front of the Preacher stand (where the arms are normally put). Take your position by leaning your body and abdomen at a 45 degree angle where you normally put your arms.
  3. Make sure your feet (especially your toes) are firmly positioned on the floor and place your upper arms on the pillow on the inside of the preacher stand.
  4. Grasp the bar at shoulder level with your palms facing up.
  5. Slowly lift the bar up by exhaling. Squeeze your biceps in the contracted position and hold for a second.
  6. Slowly return the bar to its starting position and breathe.
  7. Repeat as many times as recommended.

Diversification:

  • You can also use dumbbells to do this exercise.
  • Just make sure that you place the dumbbells properly so that the preacher stand does not fall into the normal seat.

Hammer curl

 
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