Kashif Durrani

15/08/2025

After Breakup...

15/08/2025

Which of you???

15/08/2025

It's your choice...

15/08/2025

15/08/2025

Legend...

15/08/2025

Shoulders and Deltoids Exercises...

15/08/2025

Abs Exercises...

15/08/2025

please without a trainer avoid these types with heavy weight, Start up with light weights.

15/08/2025

1. Barbell Curl
Target: Biceps brachii
How to do it:
• Stand straight, holding a barbell with an underhand grip, hands shoulder-width apart.
• Curl the barbell up toward your chest, keeping elbows close to your torso.
• Pause at the top, then lower slowly.
Tip: Avoid swinging or using momentum.

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2. Incline Dumbbell Curl
Target: Long head of the biceps (adds stretch)
How to do it:
• Sit on an incline bench with a dumbbell in each hand, arms hanging down.
• Curl the weights while keeping your upper arms stationary.
• Squeeze at the top, then lower under control.
Tip: Don’t let your shoulders roll forward.

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3. Hammer Curl
Target: Biceps brachii and brachialis
How to do it:
• Stand with dumbbells at your sides, palms facing your body.
• Curl both arms while maintaining the hammer (neutral) grip.
• Lower slowly back to start.
Tip: Great for adding thickness to your arms.

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4. Concentration Curl
Target: Peak of the biceps
How to do it:
• Sit on a bench, leaning forward slightly, elbow resting on your inner thigh.
• Curl the dumbbell toward your shoulder.
• Squeeze hard at the top, then lower with control.
Tip: Focus on strict form to isolate the bicep.

06/07/2025

05/01/2024

Doing Tricips Pulldown...