# @natalia_mayara on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/C1pj03jvLUM
- **Gondola URL:** https://gondola.cc/posts/28709400-natalia-mayara-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/3ffd9a545e.jpg
- **Posted:** 2024-01-03T19:11:16.000+00:00
- **Account Owner:** Natalia Mayara (@natalia_mayara) — https://gondola.cc/natalia_mayara

## Caption

🔻 Save this Biceps workout! 🦾 🔻

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When I first started working out, I considered my biceps my weakest point. Now, I feel like I’m slowly getting proud of my biceps development, and these are the exercises that are my current go-tos on pull day:

Warm-up: I always start with a light weight and high-reps set, usually aiming for at least 15 repetitions. During this time, I focus on maintaining good technique and tempo to really feel the stimulate mind muscle connection and promote blood flow to that area. This part is extremely important as we want to avoid injuries at all costs, SKIP LEG DAYS, NOT WARM UPS. 

My working sets: 
🦾 Incline dumbbell bicep curls: 3x12 (sometimes I’ll finish it with a drop set)
🦾 Preacher curls: 3x12
🦾 Cable rope hammer curls: 3x12

🏋🏻‍♀️ The weight:
Weight will be different for everyone, I usually don’t lift extremely heavy, as I’m not training for powerlifting, but for hypertrophy. So I always prioritize technique and time under tension. 

These workouts are usually done on my pull days, where I’ll also do back and abs exercises.

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🇧🇷🔻 Salve este treino de bíceps!! 🔻

Quando comecei a malhar, eu considerava meus bíceps meu ponto fraco. Agora, sinto que estou aos poucos me orgulhando do meu desenvolvimento, e esses são os meus exercícios de bíceps atuais:

Aquecimento: sempre começo com um peso leve e uma série de repetições altas, geralmente visando pelo menos 15 repetições. Durante esse tempo, foco em manter boa técnica e ritmo para realmente sentir a conexão mente-músculo, e estimular e promover o fluxo sanguíneo para essa área.

Meus sets:
🦾 Rosca bíceps inclinado com halteres: 3x12 (às vezes finalizo com um drop set)
🦾 Preached curls: 3x12
🦾 Rosca martelo com corda na polia: 3x12

🏋🏻‍♀️ O peso:
O peso será diferente para cada pessoa, geralmente não levanto muito pesado, já que não estou treinando para levantamento de peso, mas sim para hipertrofia. Então, sempre priorizo técnica e tempo sob tensão.

#workout #workoutoftheday #workoutmotivation #upperbodystrength #backandbiceps #bicepworkout #womensworkout #musclebuilding #bicepcurls #workouttips #fitnesstips #pullday

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- **Views:** 0
- **Likes:** 1,393
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- **Comments:** 60

## Tags

workoutmotivation, upperbodystrength, bicepcurls, womensworkout, backandbiceps, bicepworkout, workoutoftheday, fitnesstips, workout, musclebuilding, workouttips, pullday

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