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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.

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How to properly perform the exercise: standing elbow curl with a barbell in a narrow grip?

The movement is performed by:
- biceps

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

Starting position:

Grab the barbell with an underhand grip and stand with your feet shoulder-width apart. Abdominal muscles contracted, back straight. Knees straight, but not locked (slightly bent). Arms with the barbell rest in front of your body. Hands placed narrowly on the bar. Elbows slightly bent.

Movement:
Bend your elbows as you lift the barbell. Straighten your elbows in a slower motion. Repeat.
Make sure your elbows don't slide forward.

Tip:
Feet shoulder-width apart. Hands in an underhand grip and a narrow position. Abdominal muscles contracted, back straight. Knees slightly bent. bent.

You'll need a barbell to perform this exercise.

Bending the elbows with a barbell in a narrow grip while standing

Bending the elbows with a barbell in a narrow grip while standing

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