"FIRE!" the biceps must scream at this workout, otherwise it will not work. Says fitness expert and physiotherapist Roman Pallesits (Physiotherapeuten.at). And the man knows what he's talking about (after all, his biceps are about as thick as our thighs – no abuse!). Since we are reluctant to walk in the summer with mega-muckis, but only with tight and well-defined upper arms through the outdoor pool, we choose a weight for the implementation, with which we can handle the "Bizepcurls" about 12 times (not more often) , And then it starts:

We choose: weights that we can brace 12 times. First, lift the weights 7 times from the bottom to the bottom – that is, until the elbow is bent about 90 degrees.

Now a bit higher … Now follow seven repeats from the middle station to the top. Pallesits: "The biceps are screaming Hallelujah!" The conclusion is made by seven repetitions from bottom to top. Important: When moving always exhale (if it still works). The advantage of the divided repetitions: You create more in a row – and that brings the big benefit (after the sore muscles).