po wyzwaniu PL.mp4

Get a slim waist in 3 weeks

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Super Model Abs & Waist

Ewa Chodakowska's plan entirely dedicated to the abs and waist – you'll strengthen your core, sculpt your abs, and slim your waist.

UGINANIE RAMION Z ROTACJĄ NA ZEWNĄTRZ_LOOP.mp4

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How to perform externally rotated arm curls?

The movement is performed by:
- the arm muscles (biceps)

Additionally, it works:
- the abdominal muscles, glutes, and back (stabilize the posture)

Starting position:

Place your feet hip-width apart and slightly lean your torso forward. Hold the dumbbells with an underhand grip. Your elbows are slightly bent.

Movement:
Bend your elbows, lifting the dumbbells toward your shoulders. As you do this, rotate your hands outward with your thumbs. Slowly return to the starting position. Repeat.

Tips:
Lean your torso slightly forward. Engage your abdominal muscles. Avoid hyperextending your elbows.

You will need dumbbells for this exercise.

Arm curls with external rotation

Arm curls with external rotation

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