STRENGTHENS
BICEPS, SHOULDERS (ANTERIOR
DELTOIDS)
STARTING POSITION
Begin in a seated position with dumbbells hanging at your sides in
a neutral grip (palms facing each other). Sit tall with your chest forward and
your shoulders back and down (A).
MOVEMENT
Without changing your hand position, contract your biceps and pull
the dumbbells up until the ends nearly touch the front of your shoulders (B). HARD
Pause in this position and squeeze your biceps.
Keeping your shoulders anchored down and back, slowly lower the
dumbbells back to the start (A). EASY
Why It’s Perfect for
You
This particular hand position makes for amazing definition and
roundedness in the front of the upper arm. The seated position lets you focus
all energy on the movement.
Maintaining a neutral grip allows your muscle to develop in a
narrow and rounded way, rather than creating thickness. Men like thick, full
biceps and women tend to prefer rounded, thin biceps.
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