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3 strength exercises that guarantee a real muscle boost

3 strength exercises that guarantee a real muscle boost

3 strength exercises that guarantee a real biceps boost

As with all exercises, it is essential to use correct form and technique and focus on muscle contraction. It’s also important to follow a balanced training routine that includes a variety of bicep and forearm exercises. This is the only way to achieve optimal growth and tone of your muscles.

Dumbbell curls

Dumbbell curls are one of the absolute classic exercises among biceps exercises. Right about that, because you both train biceps Likewise for you radius brachii muscle and your Upper arm/arm flexor muscle. This is how it works:

  • standing straight. The feet are shoulder width apart.
  • Now take a dumbbell in each hand.
  • Bend your elbows and lift the dumbbells towards your shoulders.
  • Slowly lower the dumbbells to the starting position.

Hammer curls

Hammer curls are an effective exercise for the biceps and forearm muscles. You can do the exercise by holding dumbbells with an extension neutral grip position (palms facing each other) Grab a dumbbell and pull it up from the thigh to the shoulder area – keeping the elbows close to the body. The benefit compared to biceps curls with a different grip position? The forearm muscles are also trained. The exercise can also be varied with different weights and repetitions to engage and strengthen the biceps and forearm muscles. This is how it works:

  • Stand up straight with your feet shoulder-width apart and hold a dumbbell in each hand.
  • Hold dumbbells in a neutral grip position palms together.
  • Bend your elbows and lift the dumbbells towards your shoulders.
  • Slowly lower the dumbbells to the starting position.
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cable crimp

The so-called cable curl is another exercise that specifically strengthens the biceps. This exercise is usually performed in cable machine Performed – by grabbing a cable with a fist and pulling the hand away from the center of the body to activate the biceps. The exercise gives you several advantages over other biceps exercises. For one, you can resistance Adjust the cable machine according to your personal needs – to ensure the right challenge for your muscles. All you have to do is set the weight high or low accordingly. On the other hand, cable exercise provides one Even resistance during the movement. This can help strengthen your biceps More balanced training from some other exercises. This is how it works:

  • Stand in front of the cable and pull on the handles with both hands.
  • Bend your elbows and pull the handles towards your shoulders.
  • Slowly lower the handles to the starting position.