Name: Playbook - Diego Rivano - BICEPS 3
Uploaded: 2022-05-18T00:18:15.307Z
Duration: 60 min
Description: BICEPS 3

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

Execute the exercise number 1
 1.Concentration curl on incline bench  
Without rest
Execute the exercise number 2
2. Standing dumbbell hammer curls

- Place the back of your arm on the pad of a incline bench close to a 90 degrees.
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

(15 reps with each arm = 30 reps per set)

Concentration curl incline bench

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Standing dumbbell hammer curls

Super set: concen. curl i. bench + standing d. hammer 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 bench dumbbell curl

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

BICEPS 3

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