Exercises RSS



Spider Curls

Level:IntermediateType:IsolatedMain Muscle:BicepsSecondary Muscle: Forearm Grip Equipment:BarbellInstructions:Tips: 1) You will need to set a bench at about a 45° angle. Lie face-down on the bench with your stomach and torso pressed against the back rest of the bench.  Hold the bar under you using a grip where your palms are facing up. Keep your hands at shoulder width apart. 2)  Curl the bar up. Focus on using only your biceps - make sure that the elbow is the only joint moving. Once at the top of the motion, squeeze your biceps. 3) Slowly lower the weight back to your starting position.

Continue reading



Dumbbell Curls

Level: Intermediate Type: Isolated Main Muscle: Biceps Secondary Muscle: Forearm Grip Equipment: Dumbbells Instructions: 1) Stand with your feet shoulder width apart with a slight bend in your knees. Grab a pair of dumbbells with your palms facing your body.    2) Curl the dumbbells towards your shoulders. As you are lifting the weight up, you want to supinate (rotate) your palms forwards so that they are you are now in an underhand grip (where your palms are pointing upwards).   As you reach the top of the motion, you want to further rotate your palm, leading with your pinky finger. This will allow for the full range of motion of the exercise.   3) Slowly lower the weight back...

Continue reading



Hammer Curls

Level:IntermediateType:IsolatedMain Muscle:BicepsSecondary Muscle: Forearm Grip Equipment:DumbbellInstructions: 1) Stand with your feet at shoulder width apart and a slight bend in your knees. Hold a pair of dumbbells with your palms facing inwards, towards your body. Do not fully extend your arms when holding the dumbbell. Keep them slightly bent. 2) Keep your elbows close to your body and slowly curl the dumbbell up to your shoulder. At the top, pause and squeeze your biceps. 3) Slowly lower the dumbbell towards your starting position. Tips: - Make sure that you are only moving your elbow when lifting. Do not engage your shoulder.- Avoid using your body to swing the weight upwards.

Continue reading



Preacher Curls

Level: Intermediate Type: Isolated Main Muscle: Biceps Secondary Muscle: Forearm Grip Equipment: E-Z Barbell Instructions: 1) Sit on the preacher bench. Make sure you adjust the height so your armpits are just touching the top of the slope.   Hold the E-Z bar with an underhand grip (palms facing up). Keep your arm from your elbow up rested on the pad. And make sure that your elbow is not fully extended.   2) Curl the weight up towards your shoulders. Squeeze the biceps when at the top.   3) Control and lower the weight to your starting position.     Tips:   Make sure you do not use your body weight to lift the weight and use your biceps as...

Continue reading



Barbell Biceps Curls

Level: Intermediate Type: Muscle mass and strength Main Muscle: Biceps Secondary Muscle: Forearm Grip Equipment: Barbell Instructions: 1) Stand straight while holding the barbell where your hands are just outside of your hips (shoulder width). Use an underhand grip. Grab the bar at shoulder width.   Keep your elbows slightly bent and not fully extended. Make sure that your feet are grounded at shoulder width to maintain your balance.   2) Curl the barbell up to shoulder height. Your goal is to move only your elbow. Squeeze your biceps once you reach the top of the movement.   3) Control and slowly lower the weight to your starting position.     Tips:   Do not fully extend your elbow at the...

Continue reading