Bizeps Curl sitzend vorgebeugt auf Maschine


Set the weight according to plan. Adjust the seat to align the pivot points of your arms and the machine. Lay the back of your upper arms on the support. Grab the handles from the bottom


Pull the chest up. Pull the hands up towards the shoulders to engage the muscles on the front of your arms


Engage the muscles on the front of your arms to bend the arms


Move the hands around the elbows and towards the shoulders as far as you can and the flexibility of your elbows allows. Hold the top position for a moment


Extend the arms again. Lower the hands away from the shoulders and towards the ground. Keep the muscles in front of your arms engaged to make the movement slow and controlled


Back to the start position. Repeat for the planned number of times


Muskelaufbau Bizeps. Kräftigung Bizeps. Kraft um die Arme zu beugen