Back Plank And Bicep Curl

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The back plank and bicep curl workout is a bodyweight exercise that targets the biceps, glutes, and lower back.

By utilizing bodyweight, this workout effectively engages the targeted muscles without overstressing auxiliary muscles.

During the back plank, the glutes and lower back are activated to maintain a stable position.

The bicep curl component further engages the biceps, making it a comprehensive exercise for these muscle groups.

Lie flat on your back on an exercise mat or a comfortable surface.
Place your hands palms down on the mat, slightly wider than shoulder-width apart.
Bend your knees and keep your feet flat on the ground, hip-width apart.
Engage your core muscles by pulling your belly button towards your spine.
Press through your hands and lift your hips off the ground, forming a straight line from your shoulders to your knees.
Slowly lower your hips back down to the starting position, maintaining control throughout the movement.
While keeping your hips lifted, bend your elbows and curl your hands towards your shoulders, squeezing your biceps.

Engage your glutes by squeezing them tightly throughout the entire exercise. Imagine you are holding a pencil between your butt cheeks and don’t let it drop! This will help you activate and strengthen your glute muscles, giving you a more stable and powerful back plank and bicep curl.
Focus on maintaining a neutral spine throughout the exercise. Avoid arching your lower back or rounding your shoulders. Imagine a straight line running from your head to your heels, and keep that alignment intact. This will not only protect your lower back but also engage your core muscles, making the exercise more effective.
When performing the bicep curl, concentrate on fully extending your arms down and squeezing your biceps as you curl the weights up. Imagine your biceps are balloons that you are inflating with each repetition. This mind-muscle connection will help you maximize the engagement of your biceps, leading to better results.
Don’t rush through the exercise. Take your time to perform each repetition with control and focus. Slow and controlled movements allow you to fully engage the targeted muscles and avoid relying on momentum. Remember, quality over quantity! It’s better to perform fewer reps with proper form than many reps with sloppy technique.
Challenge yourself by gradually increasing the weight or difficulty level of the exercise. As a beginner, it’s important to