Bradley Cooper arms? Try the dumbbell curl

Main muscle involved: the brachial biceps. Exercise is a perfection of movement: done correctly it gives tone, shape, strength. And the loads can be dosed according to the degree of training

Muscles that dart, can also be seen under duvets and sweaters, then become evident and cheeky in shirts. Famous Hollywood biceps at the Bradley Cooper, perfect in a physique sculpted by pagan gods. Mother nature will have done her part: enhance and maintain them at the top it’s human stuff. We suggest a movement that can help in the enterprise.

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what’s this

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It is an exercise bi-articular, a flexion of the forearm. “One of the best for defining the arm that if well toned, in addition to the aesthetic factor, allows to protect shoulder, to have greater strength in daily actions without loading on the back – explains Massimo Pirola, personal trainer in Milan. “A movement to be done with alternating arms or at the same time: it is important the gradualness movement: no jerks and great attention to breathing“.

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how to do it

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“We start in a standing position, feet parallel to shoulder width, torso straight, knees slightly bent and abdominals contracted. Gripping dumbbells with palms facing your hips. Braids the forearm on the arm without swinging, gradually turning the hand outwards and bringing the dumbbells to shoulder height. To maintain contraction for two to three seconds then return to the starting position. To keep always the back straight and firm. Inhale during flexion, exhale in extension in the return phase. 3 sets of 15 repetitions. If the movement is alternating, foresee 15 repetitions per arm “.

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The extra tip

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“Whoever has a good level of training can do the exercise sitting with the back in support. Thus the movement is intensified, no other parts of the body are involved. The strain on the biceps it will be total and complete contraction “.

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Benefits and results.

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“Do this exercise for 15 minutes four times a week will allow you to see concrete results in two months. The biceps is a muscle that responds quickly and well: if trained constantly, it gives perfect and strong arms tightly. And in view of the spring-summer, it’s worth a try “.

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