|
|
Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched ...Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched inwards. Hold dumbbells at arm's length straight down. Pull dumbbells straight up to your sides keeping your elbows out. Concentrate on squeezing with your middle back. Return slowly to starting position. You can also do this with a barbell or with an underhand grip. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 10 reps
Set 5: 12 reps
Set 6: 12 reps
|
|
Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov...Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should move. From straight out in front of you bring your elbows back and keep them tight into your body. Once they are as far back as they will go slowly let the weight go forwards. Aim for a duration of 1.5 to 2 seconds in both directions. Swinging or arching your back to aid the movement is an indication that the weight is too heavy. We do not move the back whilst doing this exercise because it can damage the small muscles in the lower back. Exercise description by Hugo Saner. (less)
Routine:
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 10 reps
Set 5: 12 reps
Set 6: 12 reps
|
|
Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that...Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that throughout the exercise. Your elbows should make an arc shape to the side of your body on the way down and on the way up. Squeeze your elbows into your body at the lowest part of the movement and the bar should be on or close to the very upper portion of your chest. The only movement should come from your arms. Exercise description by Hugo Saner. (less)
Routine:
Set 1: 6 reps
Set 2: 6 reps
Set 3: 10 reps
Set 4: 12 reps
|
|
|
Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. L...Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. Let the bar hang down at arm's length in front of you, with your arms, shoulders and hands in a straight line. WITHOUT leaning back or swinging the weight, curl the bar up toward your chest in an arc. Keep your elbows in the same place and close to your sides. Bring the weight up as high as you can and squeeze the biceps at the top. Lower the weight slowly, resisting all the way down until your arms are nearly straight. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 6 reps
Set 2: 6 reps
Set 3: 10 reps
Set 4: 12 reps
Set 5: 12 reps
|
|
|
Sit on an incline bench and hold a dumbbell in each hand. Keep your shoulders square and your chest up. Press your upper back and shoulders against the bench. Let your arms hang downward with your pal...Sit on an incline bench and hold a dumbbell in each hand. Keep your shoulders square and your chest up. Press your upper back and shoulders against the bench. Let your arms hang downward with your palms facing each other. Slowly curl the weight in your right hand out and up to shoulder level, while turning your wrist so that your thumb is on the outside. Squeeze your bicep at the top and then slowly lower the weight back down. You can also do this standing or by doing one arm at a time. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 6 reps
Set 2: 6 reps
Set 3: 10 reps
Set 4: 12 reps
Set 5: 12 reps
|
|
Using a preacher curl bench and an EZ curl bar, make sure the seat is adjusted to the right height. When you sit, the seat should not be so low that the shoulders are elevated nor so high that you're ...Using a preacher curl bench and an EZ curl bar, make sure the seat is adjusted to the right height. When you sit, the seat should not be so low that the shoulders are elevated nor so high that you're hunched over the pad. Grasp the bar using a shoulder width grip. Curl the bar upward in an arc. As you begin, be careful not to swing or rock to get it moving. The goal is to make the exercise hard on the biceps. Curl the bar towards your chin, but keep in mind that the resistance is greater at the beginning of the rep. Go down SLOWLY and work the muscle on the way down as well. Can also be done with two dumbbells or one arm at a time. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 10 reps
Set 2: 10 reps
|
