{"id":1048,"date":"2021-08-29T10:31:04","date_gmt":"2021-08-29T10:31:04","guid":{"rendered":"https:\/\/100extremeworkouts.com\/?page_id=1048"},"modified":"2021-09-05T17:49:48","modified_gmt":"2021-09-05T17:49:48","slug":"dumbbell-biceps-curl","status":"publish","type":"page","link":"https:\/\/100extremeworkouts.com\/index.php\/biceps-2\/dumbbell-biceps-curl\/","title":{"rendered":"Dumbbell Biceps Curl"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_4 1_4 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-video fusion-selfhosted-video\" style=\"max-width:100%;\"><div class=\"video-wrapper\"><video playsinline=\"true\" width=\"100%\" style=\"object-fit: cover;\" autoplay=\"true\" muted=\"true\" loop=\"true\" preload=\"auto\"><source src=\"https:\/\/100extremeworkouts.com\/wp-content\/uploads\/2021\/08\/Dumbbell-Biceps-Curl_Upper-Arms.mp4\" type=\"video\/mp4\">Sorry, your browser doesn&#039;t support embedded videos.<\/video><\/div><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-1 fusion_builder_column_3_4 3_4 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:75%;--awb-margin-top-large:0px;--awb-spacing-right-large:2.56%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:2.56%;--awb-width-medium:75%;--awb-order-medium:0;--awb-spacing-right-medium:2.56%;--awb-spacing-left-medium:2.56%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><p><strong>EXERCISE PROFILE<\/strong><\/p>\n<ul>\n<li><strong>MAIN MUSCLES:\u00a0<\/strong><em>Biceps<\/em><\/li>\n<li><strong>SECONDARY MUSCLES:\u00a0<\/strong><em>Forearm<\/em><\/li>\n<li><strong>EXERCISE CATEGORY:\u00a0<\/strong><em>Strength<\/em><\/li>\n<li><strong>EXERCISE TYPE:\u00a0<\/strong><em>Isolating-(Single-Joint)<\/em><\/li>\n<li><strong>EQUIPMENT REQUIRED:\u00a0<\/strong><em>Dumbbell<\/em><\/li>\n<li><strong>EXPERIENCE LEVEL:\u00a0<\/strong><em>Beginner\u00a0 Mid-level<\/em><\/li>\n<\/ul>\n<p><strong>EXERCISE INSTRUCTION<\/strong><\/p>\n<ol>\n<li>In the starting position, the legs are shoulder-width apart, dumbbells in the arms along the body. The elbows are pressed to the sides. The palms are facing the sides, and when lifting the dumbbell, you need to turn the hand with the palm up.<\/li>\n<li>At the top point, you need to fix the position of the hand for a second, do not throw it straight down. Strain your biceps as much as possible when the dumbbells are at their highest point. An exhalation is required at the time of bending.<\/li>\n<li>Downward movement should be controlled, no inertia! Exhalation.<\/li>\n<li>The case should be as static as possible. Do not wiggle or jerk or jerk the body. The lift should only be due to the biceps.<\/li>\n<li>When lifting, follow the maximum rotation of the hand, turn the palm up.<\/li>\n<li>Watch your elbows, if they come forward, the deltoid muscle will take the load on itself. And we are pumping biceps!<\/li>\n<\/ol>\n<blockquote>\n<p><strong>NOTE:<\/strong> <em>Get the optimal weight.<\/em><br \/>\n<em>Will you do a simultaneous rise or <span style=\"color: #00ff00;\"><a style=\"color: #00ff00;\" href=\"https:\/\/100extremeworkouts.com\/index.php\/biceps-2\/dumbbell-alternate-biceps-curl\">alternate<\/a><\/span>, it only depends on you.<\/em><br \/>\n<em>The main thing is to do it right. It all depends on personal preference and weight.<\/em><\/p>\n<\/blockquote>\n<div id=\"gtx-trans\" style=\"position: absolute; left: 349px; top: 456.517px;\">\n<div class=\"gtx-trans-icon\"><\/div>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":683,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-1048","page","type-page","status-publish","hentry"],"rankMath":{"parentDomain":"100extremeworkouts.com","noFollowDomains":[],"noFollowExcludeDomains":[],"noFollowExternalLinks":false,"featuredImageNotice":"The featured image should be at least 200 by 200 pixels to be picked up by Facebook and other social media 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