Pastor ChairBarbell Curls, also called incline curls, are one of the best ways to train the biceps
Isolation exercises to train the humerus The best way to do biceps--It will get your biceps in top shape. It is difficult to use the strength of other muscles to increase the thickness of the biceps, making the biceps fuller and more perfect in shape.
You can use dumbbells and barbells
Action description:
1. Sit or stand on a preacher's chair, or you can also adopt a standing position, with your chest leaning on the inclined board, your upper arms on the inclined board, holding dumbbells/barbells with both hands behind your back, and keeping your arms straight to keep your body stable. .
2. Curl the dumbbell/barbell to the highest point with force and pause for a moment.
3. Then slowly return to the position, fully extending the arms and moving slowly; when the dumbbell/barbell reaches the lowest point, the elbow joint should be slightly bent and control with force Hold the barbell, but do not fully extend it.
Key Tips:
1. Keep your lower arms firmly attached. On the mat. Can limit the movement of other muscle groups to better isolate the biceps
2.You can also do it standing up by adjusting the height of the mat. Stand with your feet shoulder-width apart to keep your body in the most stable position
3.Use dumbbells and it is easier to maintain stability and balance with one arm.
4.Don’t stop at the bottom: when your arms straighten down, immediately contract your biceps. You can increase a lot of strength by extending your arms
5
strong>. Weight selection: The weight used each time should enable you to repeat the action at least 10 times. If your arms feel stuck at the bottom and difficult to bend, then reduce the weight of the object a little. Don't risk lifting heavy objects, and don't let it go. The dumbbell bounces at the bottom. Good training techniques are the key to avoiding injury during training.6. Maintain an even speed during training and take 2-3 seconds. Lower the dumbbell from top to bottom, then take 2-3 seconds to bend from bottom to top, keep breathing at the end of the contraction, and inhale when the dumbbell is lowered.
7.Recommendation : After the back training, do three biceps training, each starting with the preacher chair training, and then use the barbell standing bend or cable cross bend training
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Extended reading:
Dumbbell bent-over arm flexion and extension, dumbbell single-arm flexion and extension behind the neck, supine hammer flexion and extension exercisesTriceps brachii Illustration
Illustrated tutorial on dumbbell curls and alternating dumbbell curls with both hands
< span style="color: rgb(0, 0, 255);">Illustrations of supine dumbbell curls and seated dumbbell single-arm curls