The trainer called the three best ways to build biceps

Fitness trainer Yegor Khodyrev named the three best ways to build biceps. His words leads “Championship”.

The expert advised doing curls with dumbbells. Starting position – standing, feet shoulder-width apart, arms along the body. “As you exhale, with a powerful movement without jerking, alternately bend your elbows, lifting the dumbbells to an angle of 90 degrees. Turn the hands with your fingers towards you, so that the forearm also unfolds. Press your elbows tightly against your body and fix them in this position throughout the exercise. While inhaling, slowly unbend your arms with dumbbells to the starting position, turning your fists outward, ”the trainer described the technique for performing the exercise.

Khodyrev also recommended doing a concentrated lift with dumbbells. The exercise is performed in a sitting position, the right hand with a dumbbell should be lowered down so that the elbow rests on the thigh from the inside. The free hand is located on the knee of the other leg. As you exhale, you need to slowly bend your arm at the elbow and raise the dumbbell to the maximum, while the elbow should remain pressed to the leg. Then, while inhaling, slowly return to the starting position.

In addition, the specialist suggested doing “hammer” lifts. The exercise is performed while sitting with two dumbbells in the hands, lowered along the torso. On exhalation, it is necessary to alternately smoothly bend the arms at the elbows, raising the dumbbells to an angle of 90 degrees, while the elbows should not come off the body. On inspiration, you need to return to the starting position.

All exercises are performed in three to four sets of 8-12 repetitions. The break between sets should be from one to two minutes.

Earlier, fitness trainer Boris Ilyin named the best ways to build arms without dumbbells. To improve the triceps, he advised doing push-ups with a narrow setting of the hands. The specialist also recommended performing forearm extensions with a fitness rubber band.