Selen Dar

Muscle-Building Workout and Diet


What I’ll be demonstrating here will be the
lying dumbbell curl. The bench will be flat, it won’t be at an incline or decline, it’ll
just be flat. And pretty much you just want to do the same thing, you do not want the
elbow to go past your body, you just want to keep it at an angle. Flex the bicep, when
you bring it back to stretch it you want to make sure that again, it’s almost as if your
elbow is glued to the side of your body. You want to keep it right there at that angle
and just continue that motion. Bring it up, flex it, squeeze as hard as you can to flush
the blood into that bicep to give it a good pump. And then you want to switch it and do
the exact same motion. Keeping the angle, again do not go past the body just keep that
angle, the elbow right next to the side of the body. And you want to continue this doing
about three sets, eight to ten reps. And continue this motion, give a good pump to the bicep.
Flush as much blood as possible into the bicep to give it a good squeeze. And that’s how you do lying dumbbell curls.

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