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Biceps curl

Learn the movement with control, confidence and progression that respects your body.

MISS MWANGOLE demonstrates Biceps curl
MOVEMENT IN THREE PHASES

SEE HOW TO DO IT.

Execution sequence for Biceps curl by MISS MWANGOLE
Starting position, main phase and controlled return.
STEP BY STEP

SAFE TECHNIQUE

  1. Prepare. Adopt a stable, comfortable position and breathe naturally.
  2. Perform. Mantém cotovelos junto ao corpo e evita balançar.
  3. Control. Pause briefly at the hardest position without holding your breath.
  4. Return. Return slowly to the starting position and repeat only while maintaining good technique.
Starter plan2–3 × 10–15

BREATHING AND CONTROL

Inhale during the easier phase and exhale with effort. Avoid pushing your abdomen out or holding your breath; reduce the load if you lose control.

MISTAKES TO AVOID

  • Rushing the movement to finish sooner.
  • Forcing a range that causes pain or joint discomfort.
  • Compensating with the back, shoulders or neck.
  • Continuing with sharp pain, dizziness, urine leakage or pelvic heaviness.
FOR EVERY STAGE OF LIFE

STRONG, WITHOUT IGNORING THE SIGNS.

Pelvic floor

Leakage, vaginal heaviness or pain are not signs to “push through”. Reduce impact and seek specialist assessment.

Pregnancy

Check with your healthcare team that the exercise is appropriate and avoid positions or intensities they advise against.

Postpartum

Return gradually, respecting healing, sleep and symptoms. Rushing does not build a better foundation.

“Strength does not appear in a single day. It is built every time you choose to care for yourself.”

USE IN A WORKOUT

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