![GridArt_20231125_192706355.jpg](https://images.hive.blog/DQmbYLZFbLpXq2S7umKh8MjfxjdtQ8357d9RmohcQvssQGq/GridArt_20231125_192706355.jpg)






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|<center>***<a href="https://hive.blog/trending/hive-108943" > Street  Workout  Community </a>***</center>|
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<div class="text-justify"><div class="pull-left"><center><h1>Rutina para bíceps y parte del tren superior.</h1></center></div>

<div class="text-justify"><div class="pull-right"><center><h1>Biceps and upper body routine.</h1></center></div>


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|<center>Spanish</center>|<center>English</center>|
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<div class="text-justify"><div class="pull-left">Saludos queridos amigos de la comunidad <a href="https://hive.blog/trending/hive-108943" > SWC</a>. El  día de hoy comparto con ustedes fotografías de una rutina destinada al bíceps.</div>

<div class="text-justify"><div class="pull-right">Greetings dear friends of the  community <a href="https://hive.blog/trending/hive-108943" > SWC</a>. Today I share with you pictures of a routine for the biceps.</div>

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|<center>Dominadas supinas</center>|<center>Supine pull-ups</center>|
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<div class="text-justify"><div class="pull-left">El primer ejercicio a realizar son las dominadas con agarre supino para activar nuestros bíceps y trabajar un poco los dorsales y el trapecio. Realizaremos 15 repeticiones x 4 series.</div>


<div class="text-justify"><div class="pull-right">The first exercise to do is the pull-ups with a supine grip to activate our biceps and work the lats and trapezius a little. We will perform 15 repetitions x 4 series.</div>



![GridArt_20231125_195422692.jpg](https://images.hive.blog/DQmNVUZ92UKjUMjVwJyLj95sfP8htRzNZyJ2hfQY1N5rLLY/GridArt_20231125_195422692.jpg)




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|<center>Curl de Hefesto</center>|<center>Hephaestus Curl</center>|
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<div class="text-justify"><div class="pull-left">El siguiente ejercicio sería el curl de hefesto los músculos involucrados en este ejercicio son bíceps, antebrazos, hombros y pectoral principalmente. Realizaremos 12 repeticiones x 4 series.</div>


<div class="text-justify"><div class="pull-right">The next exercise would be the Hephaestus curl. The muscles involved in this exercise are biceps, forearms, shoulders and pectorals mainly. We will perform 12 repetitions x 4 series.</div>


![GridArt_20231125_191753490.jpg](https://images.hive.blog/DQmZu1i42VuubbKg7GuwYYaZjke5bNMp6P7F6bwuQGDHdkj/GridArt_20231125_191753490.jpg)


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|<center>Curl en barra</center>|<center>Bar curl</center>|
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<div class="text-justify"><div class="pull-left">Damos paso a los curl en barra, este ejercicio trabaja los músculos más llamativos del brazo. El curl también activa el braquial anterior (el "vientre" del bíceps o cabeza media) y el braquiorradial, que se extiende desde el antebrazo para flexionar el codo y rotar el antebrazo. Ejecutaremos 15 repeticiones x 4 series.</div>


<div class="text-justify"><div class="pull-right">We give way to barbell curls, this exercise works the most striking muscles of the arm. The curl also activates the brachialis anterior (the "belly" of the biceps or medial head) and the brachioradialis, that extends from the forearm to flex the elbow and rotate the forearm. We will perform 15 repetitions x 4 series.</div>




<div class="text-justify"><div class="pull-left">
https://images.hive.blog/DQmYtuWtVQp9555TcUXu7iX41cdqHqXCjCQPPD1BAHYM3HX/IMG_20231124_180459_302.jpg</div>

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https://images.hive.blog/DQmVWsvrWqjwss8NTkhKQd3A59cT5jBhsiD8z25UAQhv8di/IMG_20231124_180455_605.jpg
</div>








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|<center>Dominadas comando</center>|<center>Commando pull-ups</center>|
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<div class="text-justify"><div class="pull-left">Por último llevaremos a cabo dominadas comando, en las dominadas intervienen al menos 10 músculos, en los que destacan los romboides y el bíceps. Haremos 10 repeticiones por cada lado x 4 series.</div>



<div class="text-justify"><div class="pull-right">Finally, we will perform commando pull-ups. At least 10 muscles are involved in pull-ups, in which the rhomboids and biceps stand out. We will do 10 repetitions on each side x 4 series.</div>


![GridArt_20231125_204137298.jpg](https://images.hive.blog/DQmReGsfM7Ngmc3dSJy7jSCrX8ipqmgEkcHag766oXbPA7y/GridArt_20231125_204137298.jpg)



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<div class="text-justify"><div class="pull-left">Gracias por ver mi publicación, nos vemos en una próxima oportunidad.</div>

<div class="text-justify"><div class="pull-right">Thank you for viewing my publication, see you next time.</div>

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<center>  
![6VvuHGsoU2QCK6yq1XKF2z9F8sayRpwConx4qLBDefJmMoqEspzRsGNid2o9f2RYgW1DFVrbZmS5xSUXjr8KnWRCHL1eScsQD1Nd97Bfyfd8mhTQxK7kHWpgwm9ceS.png](https://files.peakd.com/file/peakd-hive/pimoswo/EoCffj8bWEZ5UQC4Ymb9Uev4jagjQAF7bBVqfbGT7b4L5tAtBs7si5SzPxxSXmSxNRe.png)  
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|<center>Créditos</center>|<center>Credits</center>|
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|<center>Cámara</center>|<center>Camera</center>|
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|<center>Mauricio Rodríguez</center>|<center>Mauricio Rodríguez</center>|
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|<center>Editor de fotos</center>|<center>Photo Editor</center>|
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|<center>GridArt</center>|
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|<center>Tradutor</center>|<center>Translator</center>|
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|<center><a href="https://www.deepl.com/es/translator#es/en/Tradutor" >DeepL</a></center>|
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|<center>Mis Redes Sociales</center>|<center>My Social Networks</center>|
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