Barbell Curl

Bisep

BarbelIsolasiPemulaUpper A · Bisep

Bisep, dua kepala

Beban terberat yang bisa dipakai bisep. Fondasi kekuatan lengan.

3×8–12

set × rep

1

RIR

90d

istirahat

Otot yang kerja

ketuk nama otot buat sorot
Depan

Supinasi penuh dengan barbel membebani kedua kepala bisep merata.

Cara melakukan

1

Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.

2

While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.

3

Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.

4

Slowly begin to bring the bar back to starting position as your breathe in.

5

Repeat for the recommended amount of repetitions.

Progres

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