B2 High-Intermediate US 149 Folder Collection
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Hi i am Rekha Ganguly. I am a fitness trainer. In this video I will be showing you few exercises
for your biceps. i will be showing you how to do barbell curl. Stand up with your torso
upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing
forward and the elbows should be close to the torso. This will be your starting position.
While holding the upper arms stationary curl the weights forward while contracting the
biceps as you breathe out. Tip: Only the forearms should move. Continue the movement until your
biceps are fully contracted and the bar is at shoulder level. Hold the contracted position
for a second and squeeze the biceps hard. Slowly begin to bring the bar back to starting
position as your breathe in.
I'll show you how to do barbell concentration curl. Start off sitting on the end of a flat
bench with your feet flat and your legs spread in a V position. Grab a dumbbell in one of
your hands with palms up grip placing this arm in between your legs and up against your
inner thigh just above your knee. Slowly curl the weight up towards your chest squeezing
your bicep on the motion upward and once you reach the top hold the position for a count.
Return back to the starting position. repeat the same exercise on the other hand.
I'll now be showing you how to do dumbbell alternate hammer curl.Stand up with your torso
upright and a dumbbell in each hand being held at arms length. The elbows should be
close to the torso. The palms of the hands should be facing your torso. This will be
your starting position. While holding the upper arm stationary curl the right weight
forward while contracting the biceps as you breathe out. Continue the movement until your
biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted
position for a second as you squeeze the biceps. Tip: Only the forearms should move.
I'll show you how to to EZ bar closed grip curl.Stand up with your torso upright while
holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing
forward and they should be slightly tilted inwards due to the shape of the bar. The elbows
should be close to the torso. This will be your starting position. While holding the
upper arms stationary curl the weights forward while contracting the biceps as you breathe
out. Tip: Only the forearms should move. Continue the movement until your biceps are fully contracted
and the bar is at shoulder level. Hold the contracted position for a second and squeeze
the biceps hard. Slowly begin to bring the bar back to starting position as your breathe
in.
I hope you guys enjoyed this video. Do hit the like button if you wanna get fitter then
subscribe to our channel.
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4 BEST BICEP WORKOUTS FOR WOMEN | Arms, Shoulders, Triceps

149 Folder Collection
Nitika Awasthi published on September 12, 2016
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