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Flexion of arms with a wide grip

Alexey Portnov, medical expert
Last reviewed: 20.11.2021

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You will need:

Barbell

Strengthens:

Biceps

Initial position

Standing position, feet shoulder width apart. Pick up the barbell, your arms are slightly wider than the width of your shoulders. The bar should touch your hips.

PLEASE NOTE: Someone in the gym will come to you and say, "You put your hands too wide, dude."

Basic movement

Slowly lift the bar up.

PLEASE NOTE: Do not lift your elbows from the body. Raise the bar on inhalation and lower it on exhalation.

Final position

Raise the bar to the level of the shoulders, stop for a second, and slowly lower it to its original position.

PLEASE NOTE: In total, you will spend 2 seconds raising the bar and 3-4 seconds for lowering.

trusted-source [1], [2], [3], [4]

Translation Disclaimer: The original language of this article is Russian. For the convenience of users of the iLive portal who do not speak Russian, this article has been translated into the current language, but has not yet been verified by a native speaker who has the necessary qualifications for this. In this regard, we warn you that the translation of this article may be incorrect, may contain lexical, syntactic and grammatical errors.