Nicole Mejiaのインスタグラム(nicole_mejia) - 1月23日 07時13分

A great bicep/tricep superset:
Sit on a bench at a slight decline and turn your palms outwards. Keep your upper arms close to your body and curl up keeping your palms facing out. Sitting bicep exercises cause you to isolate the muscle completely and they prevent swinging which allows you to gain momentum with your body and doesn't force the muscle group to work as hard.
I also did a skull crusher. These are an excellent way to target the back of the arm, or the tricep. Lie on your back and raise the weight directly over your head. Keep the upper portion of your arm straight. Bending at the elbow, bring the weight down to your head and lift it back up. It is imperative that you keep your elbows in to target the triceps. Keep the movement controlled and concentrate on proper form! Happy lifting ☀️? @getfitandthick #fitandthick #nicolemejia #getfitandthick

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