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Strength Training Exercises: Biceps
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Standing Barbell Curl: Sets:
3 Reps: 10-15
Stand and grab the barbell so your palms are facing out and are about
shoulder-width apart with. In the starting position, your arms should
be extended so that the barbell will be about thigh level.
With your back straight and your elbows close to your sides, lift
the barbell, curling it up toward your collarbone. Lower the barbell
back to the starting position. Keep your wrists straight and do the
curl slowly; if you move too fast, your body will start rocking, and
momentum will be doing all the work.
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Hammer Curl: Sets:
3 Reps: 10-15
The hammer curl is performed almost exactly as a standing dumbbell
curl except you do not rotate your wrist through the movement.
Stand with the dumbbells by your sides and starting with the right
hand, lift upwards while keeping the elbow fixed by your side. You
want to lift your hand cross-diagonally accross your body so the end
of your movement is by your upper-left chest area. Your wrists are
kept in the same position throughout the lift and release. Alternate
hands and then repeat until you have completed your reps.
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Seated Dumbbell Curl: Sets:
3 Reps: 10-15
The seated dumbbell curl is performed almost exactly like a standing
dumbbell curl except you are seated on a bench with a back.
Sit with the dumbbells by your sides and elbows tight against your
hips. Your arms should be pointed outward however your elbows need
to be locked against your hips at all times. Lift the weight upward
(contracting your biceps) and then lower until your arms are parallel
with the floor. You should be performing this exercise slightly faster
then other movements, concentrating and burning the bicep.
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