Bicep Curls on the lower block standing
Reps10 times
Calories burned36 kcal
LevelMedium
Changing duration and load is available in our application
Stand in front of the machine, holding the handle with one hand, as shown in the figure. Make sure that the shoulder is still and that the part of the arm from the shoulder to the elbow is perpendicular to the floor. Elbow near the body, palm facing forward. Place your free hand on the belt to maintain balance. Slowly exhale as you bend your arm for biceps. The part of the arm from the elbow to the shoulder must remain motionless. Tip: Only the forearm works. The movement should continue until the biceps is fully contracted, until the arm is at shoulder level. Take a short pause, tensing your muscles. As you inhale, slowly lower your arm to the starting position. Complete the required number of repetitions. Do the exercise with the other hand.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Start position
Stand in front of the machine holding the handle in one hand; the shoulder is still and the upper arm is perpendicular to the floor.
02
Position
The elbow is at the torso, the palm forward; place the free hand on your hip for balance.
03
Curl
Exhale and slowly curl until the arm is at shoulder level; only the forearm moves.
04
Peak
Pause briefly, tensing the muscles.
05
Switch
Inhale and slowly lower the arm, then perform the exercise with the other arm.
Variants
Beginner
Use light weight and focus on control.
Middle
Work with a moderate weight and a top pause.
Professional
Increase the weight and the number of reps.
Which muscles are working
Biceps and forearms
Benefits of the exercise
Strength
Isolates the biceps.
Balance
Evens out strength between sides.
Simply
Improves focus.
Contraindications
Acute elbow pain.
Recent biceps tendon injuries.
Medical prohibition of weighted curls.
Recommendations
Shoulder
Keep it still.
Elbow
Keep it at the torso.
Symmetry
Work both arms equally.
