Sente-se em um banco com encosto reto e segure um halter em
cada mão, deixando os cotovelos estendidos e bem próximos aos lados do tronco.
A pegada deve ser com as palmas das mãos viradas uma para a outra.
Firme bem as costas no apoio do banco. Esta é a posição inicial do exercício.
- Início do Movimento
Agora, levante os pesos até a altura dos ombros, flexionando os cotovelos com a força dos bíceps.
Enquanto executa a subida dos halteres, gire os punhos para cima até as palmas ficarem viradas para trás.
- Final do Movimento
Segure o músculo contraído por um instante e desça os pesos de forma controlada, enquanto gira os punhos para baixo novamente.
Esse exercício também pode ser feito para cada braço individualmente, alternando os lados do corpo a cada repetição.
Rosca Direta c/ Halteres (Sentada) - Exercício para Bíceps exercise 14.1 class 11
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Rosca Direta c/ Halteres (Sentada)
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