Training and sculpting your biceps? There is the dumbbell curl

Muscles in evidence under t-shirts and tank tops, shiny and tanned on the beach. Famous biceps of actors, sportsmen and fit influencers like Giorgio Merlino, chiseled like those of Greek statues. If benign nature has made a contribution, done its part, enhancing them and keeping them at their best is a human affair, it costs time and effort: not so much, but the right one. Our expert Milane Taboada, suggests an exercise that matches any workout routine , but that also looks good on its own. Let’s see it together.

The movement. “It’s a bi-articular, a flexion of the forearm, one of the best exercises that does not only take care of aesthetics: an arm strong and defined, it protects the shoulder, gives more tone to the actions of every day, lightens the back. TO arms alternating or together, fundamental is the gradualness of the movement that does not allow tearing in execution “.

How to do it. “Feet parallel to shoulder width, torso tense and straight, knees slightly bent, contracted abdomen , dumbbells held, palms facing the hips. Flex your forearm onto your upper arm firmly, without swinging, gradually turning your hand outwards and bringing the dumbbells at shoulder level. Maintain the contraction for a few seconds then return to the starting position. Inspire in the flexion phase, aspira in that of extension. you do 3 sets of 15-20 repetitions. If the movement is alternating, foresee 15 reps per arm.

Those with a good degree of preparation can do the sitting exercise, back in support. The movement will be more intense, the other parts of the body will be isolated, the commitment on the biceps complete and total ”.

What results. “Dedicate at the 15 minute curl at least four times a week, guarantees visible results in less than two months. The biceps is a muscle that responds quickly and well to stimuli: solicited in a precise, correct and constant way, it gives satisfactions in close proximity. Even as summer is ending, it is moving towards a more covered fall season, a defined muscle perfectly matches winter sports that seem far away, but are around the corner. It is better to start training ”.

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