Biceps - Curls | The Abster

Biceps - Curls


Place abster at bottom position on door

Stand 2 feet from door, feet together

Hold abster at waist level elbows loose either overhand or underhand

Curl arms up squeezing biceps to chest

Slowly return to arms to waiste level keeping elbows loose:
2 sets of 15 reps – beginner

3 sets of 20 reps – intermediate

4 sets of 25 reps – advanced

Muscle groups worked – biceps brachioradialis/brachii

Overhand – works brachioradialis
Underhand – works forearms and brachii

abster exercise biceps curls