Description

This exercise trains the biceps and can be performed without equipment.

Exercise

Bizeps Curls

Prone

Type: Unilateral Rest: 120s Equipment: Körpergewicht

Tutorial

1

Lie on your back on the floor and bend your left leg.
2

Grasp the back of your left leg with your left hand.
3

Now bend the arm forcefully until the maximum contraction in the biceps is reached. Use your upper body to exert resistance on the biceps. Exhale and tense the biceps hard.
4

Release the bend in your elbow slowly and in a controlled manner until you are back in the starting position. Use your upper body as eccentric resistance here too. Breathe in as you do this.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions, first with the left side and then with the right side.

Tip

It is important to maintain good form throughout the exercise and ensure that the elbow remains close to the thigh during the movement. Also make sure to perform the movement slowly and with control to maximize tension on the biceps and avoid injury.
TIP: Hold the dumbbell at the front end of the bar so that your index fingers touch the front weight plate. This increases the torque and puts even more strain on the biceps.