in Biceps Exercise
Main Muscle Worked: Biceps
Hold a plate with both hands at 11 and 1 o’clock position. For safety purposes, your thumb should be touching the smooth side of the plate while the other fingers touch the rough part. Your palms should be facing down.
Stand up straight with your arms fully extended downwards. The plate should be in level with your thighs. Your feet should also be shoulder-width away from each other. Make sure that your upper arms remain stationary and only your forearms should move all throughout this exercise. This is your starting position.
Slowly curl the plate up. Continue until your biceps are fully contracted and the plate is evenly aligned with your. Exhale as you do this.
Pause for a moment and squeeze your biceps.
Slowly lower the plate down as you inhale until you’re back to your starting position.
Repeat until the recommended amount of repetitions is achieved.
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