Rosca Sentada Inclinado (Haltere)

Como Executar

1. 1Sit on an incline bench with your back supported, holding a dumbbell in each hand at arm's length by your sides. Keep your elbows close to your torso. This is your starting position.
2. 2Engage your core and maintain a straight back throughout the exercise. Ensure your feet are flat on the floor for stability.
3. 3While keeping your upper arms stationary, exhale and curl the right dumbbell towards your shoulder. Rotate your wrist so that your palm faces up as you lift. Focus on contracting your bicep throughout the movement.
4. 4Continue the curl until your bicep is fully contracted and the dumbbell reaches shoulder level. Hold this position for a moment, squeezing your bicep at the top.
5. 5Inhale as you slowly lower the dumbbell back to the starting position, ensuring that only your forearm moves and your upper arm remains stationary.
6. 6Repeat the curl with your left arm, following the same movement pattern. This completes one repetition.
7. 7Continue alternating arms for the desired number of repetitions, maintaining controlled movements and proper form throughout.
8. 8Keep your elbows close to your body and avoid swinging the weights to ensure maximum bicep engagement.

Treine com acompanhamento inteligente