Author: MOS Finance Group – Hetangyuese
Many people are not satisfied with their weak arms and loose muscles. Want to develop lean and strong arm muscles quickly? Although it is impossible for muscles to grow in a short time, as long as you are willing to work hard and adopt the correct exercise strategy, you will see results. Here are four effective bicep workouts.
1. Dumbbell concentrated curl exercises
Sit on a chair with your legs slightly spread out and hold a dumbbell. Lean forward so that the elbow of the dumbbell arm is against the knee on the same side. Swing your arm downward, and then raise it towards your shoulder. Do this 10 times, switch arms and repeat this movement.
2. Vertical dumbbell rowing exercises
Stand upright, lift a dumbbell in each hand and hold them in front of your thighs, parallel to your thighs. Bend your elbows outward and lift the dumbbells to the chest position, keeping them parallel (do rowing motion). Then slowly lower the dumbbell to the front of the thighs and repeat 10 times.
3. Bicep curl exercises with elastic bands
Stand upright with your feet open and shoulder-width apart, step on the elastic band with both feet, holding both ends of the elastic band with your hands. With your hands starting at your sides, slowly raise your hands to shoulder height, and then slowly lower your arms, relaxing the tension of the elastic band to return to your sides.
4. Hammer bicep curls
Stand upright, hold the dumbbells in each hand like a hammer. Bend your arms, one side at a time to pull the dumbbells up toward your shoulders. Keep the ends of the dumbbells pointing straight up and down, like a hammerhead, and then lift the dumbbells toward your shoulders, alternating sides. Repeat 10 times for each set.
Proofreader: Leewen | Posted by Irene
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