BICEPS

BICEPS

EZ-Bar Curl

Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.

Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.

Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.

Then inhale and slowly lower the bar back to the starting position.

Repeat for the recommended amount of repetitions.

Close-Grip Standing Barbell Curl

Hold a barbell with both hands, palms up and a few inches apart.

Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.

Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.

Slowly go back down to the starting position as you inhale.

Repeat for the recommended amount of repetitions.

Cross Body Hammer Curl

Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.

While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.

Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.

Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

Concentration Curls

Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.

Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.

While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.

Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.

Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

STRETCHING AFTER WORK OUT

Standing Biceps Stretch

·
Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward.

·  Raise your arms up and hold until you feel a stretch in your biceps