Telle Curl

General And Specifics

• this barbell exercise is a combination of Biceps-Curl and Good morning and requires a high tension in the involved muscles
• the different angles force the body to adapt the muscle contraction, so that the weight does not sink down
• at the same time you train th lower back

Starting Position

• grasp an ez-bar or two dumbbells with under hand grip (palms of the hands point forward)
• the hands are shoulder width apart
• the arms hang down slightly bent
• fix the upper arms at the sides of the thorax
• for a better stand, the feet are hip width apart

Correct Execution

• bend both arms and bring the weight in front of your shoulders
• the upper arms and elbows do not move
• keep the arms bent
• now bend forward until the forearms are parallel to the floor
• to keep the balance, you can push out yout butt and bend the knees a little
• keep the body stable, do not let the body swing
• bring the upper body back up again, the arms do not move
• closing, stretch the arms almost fully
• keep the back straight while bending down and up
• do several reps