grow your biceps with these 2 exercises 💪🏻

my holy grail for dem big guns 😎 these exercises are suitable for my shy girlies just starting out at the gym! ❌ no cables ❌ no machine needed! the perfect exercises for beginners.

☝🏻BICEP CURLS

you can choose to use an ez bar or dumbbell for this exercise!

FOR BARBELL CURLS:

👉🏻 hold the bar so it hangs touching your legs (in the photo it does not show my full ROM, but remember to let the bar hang)

👉🏻 raise the bar slowly by bending your elbows, keeping your arms close to your body.

👉🏻 raise the bar to shoulder

👉🏻 lower the bar slowly, controlling the weight until your arms are fully extended

✌🏻HAMMER CURLS:

👉🏻 bend at the elbow, lifting the lower arms to pull the weights toward the shoulders

👉🏻 upper arms are stationary and the wrists are in line with the forearms

👉🏻 hold for one second at the top of the movement

👉🏻 lower the weights to return to the starting position

🤔 DIFFERENCE BETWEEN THE TWO

☝🏻 bicep curls activates the bicep short head, giving it that peak that you commonly notice

✌🏻 hammer curls are more effective for building forearm, wrist, and grip strength, while also hitting more of the biceps long head

❌ COMMON MISTAKES TO AVOID ❌

• going too fast - concentrate on proper form and take as much time to lower the weight as you do to lift it

• improper elbow position - the position of your elbows should remain close to the side of your body, and only the lower arm should move until the top end of the movement when your elbows will rise so that you can complete the full range of motion

• using momentum - do not allow your hips to hinge or your lower body to assist the movement in any way. try to keep your elbows at your sides until they come up at the top of the movement to complete the full range of motion

💯 hope this helps! let me know what else you’d like to see!!

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