< strong>Biceps: Smith Supine Curl

You are familiar with biceps curls done with dumbbell barbells, and there are various methods!

But in addition to barbells and dumbbells, how do you use your own body weight to train biceps?

Try the Smith Supine Curl: Curl training using your own body weight! It’s similar to reverse rowing!

Benefits: Develop your core strength while building biceps!

How?

1. Choose a fixed crossbar, the Smith rack will be more convenient, and the height can be adjusted freely!

2. As shown in the picture: Grasp the handle with both hands and move the body backward! Tighten your abdomen and hips to keep your body in a straight line!

3. The upper arm is fixed, the biceps brachii contracts, driving the elbow to bend the body Pull up! Stay at the top of the movement for 2 seconds, and then slowly play back!

4. Keep your elbows in front of your body to avoid using your back muscles

Using the Smith frame will make it easier to adjust the difficulty of the movements

Tips:

1. The core muscles should be tightened, don’t be lazy, fight gravity, and ensure that the spine is stable Flex, with the pelvis in a neutral position!

2. The more inclined the body is, the more difficult it is!

3. Curling the wrist will make it easier to exert force. This is a biceps isolation movement. So try to keep your upper arms fixed!