Pull Hand
Challenger
|
10 x - 10 kg |
10 x - 10 kg |
|---|---|
| 60 s | 60 s |
Instructions
- Select the desired weight from the rack, and sit in an upright position on a flat bench.
- Hinge forward and position your elbow near the base of your knee. Place your free hand on the other knee to stabilize yourself.
- Using a supinated (palms facing up] grip, take a deep breath and curl the dumbbell towards your shoulder.
- Once the bicep is fully shortened, slowly lower the weight back to the starting position.
- Repeat for the desired number of repetitions on both sides.
Body Parts
Shoulder
Bicep
Triceps
Equipment's
- Maintain a slight bend in the elbow at the bottom of the movement in order to keep tension through the biceps.
- Using a slow eccentric (lowering portion] of the exercise can help to improve tension and mind-muscle connection.