İçeriğe geç
BULKY
Giriş yap

Alternate Biceps Curl

Ana kas
Biseps
Yardımcı kaslar
Ön kollar
Ekipman
Dambıl

Genel bakış

A standing dumbbell curl that lifts one arm at a time. Alternating lets you focus on each biceps and turn the palm up for a full contraction.

Nasıl yapılır

  1. Stand tall with a dumbbell in each hand, arms straight and palms facing your thighs.

  2. Keep your elbows close to your sides.

  3. Curl one dumbbell up, turning your palm to face up as it rises.

  4. Squeeze your biceps at the top without moving your elbow forward.

  5. Lower the dumbbell slowly, turning your palm back in.

  6. Repeat with the other arm and keep alternating.

İpuçları

  • Keep your wrist straight and your shoulders still.
  • Finish each rep fully before starting with the other arm.

Sık yapılan hatalar

  • Swinging your torso to lift the weight.
  • Letting your elbow drift forward at the top.
  • Dropping the dumbbell quickly instead of lowering it.

Benzer egzersizler

Tüm Biseps egzersizleri

Alternate Biceps Curl egzersizini Bulky'de kaydet

Bir rutine ekle, her seti kaydet ve ilerlemeni izle. Bugün web’de ücretsiz — iOS ve Android uygulamaları yakında.

Ücretsiz başla