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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: 12 x 60 kg
Set 2: 12 x 55 kg
Set 3: 12 x 50 kg
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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: 12 x 70 kg
Set 2: 12 x 60 kg
Set 3: 12 x 55 kg
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Stand facing a cable machine with handles at a wide grip. Grab both handles and take a few steps back. Bend your knees slightly and lean back. Pull one arm reaching your elbow back as far as you can, ...Stand facing a cable machine with handles at a wide grip. Grab both handles and take a few steps back. Bend your knees slightly and lean back. Pull one arm reaching your elbow back as far as you can, squeezing your shoulder blade. Slowly lower one arm and pull the opposite arm as the one relaxes, repeat. Exercise description and photo by Michael Diebler. (less)
Routine:
Set 1: 12 x 75 kg
Set 2: 12 x 70 kg
Set 3: 12 x 65 kg
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Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and ...Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and let your body hang from the bar. You can keep your legs straight or bend your knees and cross your feet. Slowly pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is over the bar. Try to keep your body straight without arching or swinging. As you move upwards, focus on pulling your elbows down at an angle toward your rib cage. Once your lats have completely contracted at the top, slowly lower your body to the starting position. A spotter can lift your legs slightly if you need help on the last few reps. You can also add weight by using a special Dip Belt. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps
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Millions of trainers rep away on the sloped side of preacher benches all over the world, not knowing that a better exercise is just 180 degrees away. By turning the pad around and performing spider cu...Millions of trainers rep away on the sloped side of preacher benches all over the world, not knowing that a better exercise is just 180 degrees away. By turning the pad around and performing spider curls on the straight-edged side of the bench, you get almost twice the range of motion. Spider curls allow you to lower the bar all the way to the bottom of the movement, giving you a stretch that will equate to more productive reps. Seeing as just about everyone wants bigger biceps, spider curls deserve to bump preacher curls off the list of mandatory arm exercises. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 12 x 20 kg
Set 2: 12 x 20 kg
Set 3: 12 x 17 kg
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Stand and grip the EZ-bar with hands at a shoulder-width grip. Start with arms fully extending below your waist. Perform the exercise in three steps: First, curl "halfway" , stopping when your elbow...Stand and grip the EZ-bar with hands at a shoulder-width grip. Start with arms fully extending below your waist. Perform the exercise in three steps: First, curl "halfway" , stopping when your elbow comes to a 45 degree angle. Go back to starting position. Second, do a full curl and hold it at the top. Third, go down to 45 degrees and back up to the top of the curl. Go back to starting position. Repeat. (less)
Routine:
Set 1: 21 x 17 kg
Set 2: 21 x 15 kg
Set 3: 21 x 15 kg
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Attach the stirrup attachment to two overhead cable pulleys. Stand between them and grasp the handles with an underhand grip. Hold your arms straight out to your sides so your body is forming a "T" an...Attach the stirrup attachment to two overhead cable pulleys. Stand between them and grasp the handles with an underhand grip. Hold your arms straight out to your sides so your body is forming a "T" and put your hands at about the same height as your head. With your elbows staying in the same place, curl your hands toward your shoulders. Your elbows should not go up or down, and they should not go forward! Squeeze for a moment and return to the starting position. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 10 x 25 kg
Set 2: 10 x 25 kg
Set 3: 10 x 20 kg
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With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place d...With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keeping your palms facing each other, curl the weight in your right hand up in a semi-circle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 10 x 10 kg
Set 2: 10 x 9 kg
Set 3: 10 x 8 kg
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Attach a rope attachment to a low pulley. Stand face forwards and about 12 inches away from the machine. Grasp the rope with a palms-in grip and stand straight up. Put your elbows at your side and KEE...Attach a rope attachment to a low pulley. Stand face forwards and about 12 inches away from the machine. Grasp the rope with a palms-in grip and stand straight up. Put your elbows at your side and KEEP them there during the entire movement. Your elbows should not move. Pull your arms up until your biceps touch your forearms, keeping your palms in a facing in position. Slowly return to the starting position and repeat. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 12 x 30 kg
Set 2: 12 x 25 kg
Set 3: 12 x 22 kg
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Grasp cable bar that is attached to a low pulley with a shoulder width over hand grip. With the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. ...Grasp cable bar that is attached to a low pulley with a shoulder width over hand grip. With the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. Repeat. Do not move your elbows during the exercise! Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 12 x 30 kg
Set 2: 12 x 25 kg
Set 3: 12 x 22 kg
Set 4: 12 x 20 kg
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