3 Biceps Variation

How to 3 Biceps Variation
How to 3 Biceps Variation

1) Perform alternating bicep curls

Perform alternating bicep curls – this is one of the best mass-gathering exercises simply because it forces a large number of muscle groups to work to stabilize the body.

Perform alternating bicep curls
Perform alternating bicep curls

Technique of execution Perform alternating bicep curls

  • stand straight both arms with dumbbells are bent into the elbow and form an angle of 45 degrees with respect to the biceps, this is the starting position;
  • We exhale and lower one hand down into the thigh, the second hand remains bent;
  • On inhalation, raise the hand and execute the other hand the same exercises;
  • Do the required number of repetitions

2) Curl the weight halfway up

Curl the weight halfway up
Curl the weight halfway up

Technique of execution Curl the weight halfway up

  • We raise both hands with dumbbells to a 90 degree angle with respect to the biceps, this is the starting position, we hold the dumbbells on the weight;
  • On inspiration, start lifting the dumbbell to the shoulder until the biceps is completely reduction, stay in this position for 1 second;
  • Return dumbbell to its starting position and executing exercises again with the other hands

3) Start with dumbbells 80% up & curl from 80% to 100%

Start with dumbbells 80% up & curl from 80% to 100%
Start with dumbbells 80% up & curl from 80% to 100%

The technique of execution dumbbells 80% up & curl from 80% to 100% speaks for itself

  • We take dumbbells in both hands, raise to the level of 80% of the maximum, this is the initial position;
  • At the inspiration we start with both hands to raise the dumbbell to 100% of the maximum reduction of the biceps, as a result, the dumbbell will be at shoulder level;
  • Dumbbells are dropped to the starting position and a new repetition begins
    Do the required number of repetitions

 

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