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3) “Concentration Curl
If you want to get a strong, muscular physique that you can see even through a shirt, you must do the Concentration Curl. The curl is a stable workout with your elbows locked in place, allowing even beginners to pinpoint and strengthen their biceps without strain.
Sit on a low chair with your feet a little wider than shoulder-width apart and hold the dumbbells. Keep your other hand at the side of the side holding the dumbbells. The side holding the dumbbells should be tightened tightly at the side and the elbow should be locked against the thigh to get into the starting position. Exhale as you raise the dumbbells by curling your little fingers inward, then inhale as you bring them back down. Do not do this quickly, but take about 3 seconds each time you raise and lower the dumbbells to become more aware of your muscles. The goal is three sets of 10-15 repetitions. If you can afford it, increase the weight; if it’s too hard or you feel pain, it is recommended to lighten the weight.
[Related Article] Concentration Curl for Intensive Strength Training! The right way to do it & tips that work.
4) “Hammer curl
If you are looking for a raised, high power hump, the hammer curl is a don’t-miss exercise. It also works the forearms together, which is sure to lead to a body that looks great when you roll up your shirt.
With your feet shoulder-width apart and dumbbells in each hand, bend your elbows slightly. Exhale and lift the dumbbells as if you were tightening your fists, then inhale and return the dumbbells. When lowering the dumbbells, it is best to be aware that if the elbows are fully extended, the load will be released, so it is best to return them to a position where they are not fully extended. It is also important to keep the elbows in a fixed position to increase the effectiveness of the exercise, so it is important to tighten the sides of the body. It is recommended to perform this series of movements for 3 sets of 10~15 times, increasing the weight if it is easy, and decreasing the weight or to the limit if it is difficult.
[related article] The hammer curl is a good muscle training to get great arms! From how to do it to tips and tricks.
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