Exercise Videos
Biceps
z bar bicep curl
By FITTR
0 min read
17 May 2021
Preparation
The bicep curls mainly target the biceps brachii, brachialis and brachioradialis muscles. Stand straight with a Z bar in both the hands. Hold it using an underhand grip, i.e. your palms should face upward. Keep your legs slightly bent and close to each other.
Method
Step 1
Keeping the upper arm stationary, exhale and curl the weights i.e
Step 2
lift them up with your forearms and raise them until your biceps are fully contracted
Step 3
The palms should face your shoulder while the biceps are fully contracted
Step 4
Hold the contraction for a second
Step 5
Inhale and slowly lower the dumbbells back to the starting position
Step 6
Repeat for the desired number of reps.
