Name: Playbook - Diego Rivano - BICEPS 1
Uploaded: 2022-05-18T00:18:15.281Z
Duration: 55 min
Description: BICEPS 1

Juan Sougarret

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar bicep curls

- adjust an incline bench so that it’s al 60 to 70 degree angle. Get some dumbbells and put your chest on the pad of the bench. 

- Allow your arms to hang straight, then curl them up and go back to the initial position.

Reverse Incline Dumbbell Curls

(Isolated)
- Hold a single dumbbell with your right or left hand.
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control
- Complete the set of 15 reps with one arm and without rest, complete another 15 reps with the other arm. 
- 15 reps with each arm. 1 set = 30 reps

Dumbbell hammer curls

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- Stand tall and hold the sides of the plate with your feet shoulder-width apart. 
-Curl the weight toward your chest.
- Lower the weight back to the start position.

BICEPS 1

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