Impersonal Trainers

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Archive for Arms (Biceps) – 13 Exercises

Barbell Curls (or Curls with Bowflex or Similar Weight-Lifting Machine)

1. Using a shoulder-width grip, grasp a barbell, or bar from a weight-lifting machine, with an underhand grip.

2. Stand up straight with your feet about shoulder width apart.

3. Curl the bar up toward your chest in an arc, keeping your elbows locked in the same place close to your sides.

4. Bring the weight up as high as you can and squeeze the biceps at the peak of the movement for a one-count.

5. Lower the weight slowly, and return to the start position and repeat.


Reverse Curls on Bowflex or Similar Weight-Lifting Machine

(Not exactly as pictured above; directions below are for the Bowflex Revolution)

1. Straddle the Seat Rail, facing the engine.

2. Reach down and grasp the hand grips, palms facing backward.

3. Straighten, keeping your upper arms and elbows by your sides.

4. Keep tension on the muscle and do not fully extend the elbow.

5. Keeping your palms facing down, use your forearms to slowly bend your elbows, curling the hand grips forward, then upward and in towards your shoulders.

6. Keep your elbows at your sides and your upper arms completely still.

7. Slowly reverse the curling motion and bring your arms back to start position.

Bicep Concentration Curls on Bowflex or Similar Weight-Lifting Machine

(Not exactly as pictured above; directions below are for the Bowflex Revolution)

1. Sit on the bench, facing the engine. Keep one foot flat on the floor, and bend the other leg, bringing your foot up onto the bench, knee slightly turned outward.

2. With the arm on the same side as your lifted leg, reach forward and grasp a hand grip, keeping your elbow bent. Allow your upper arm (not elbow) to rest on the elevated knee.

3. Slowly curl your forearm up toward your shoulder, keeping the upper arm completely still.

4. Keeping your biceps tightened, slowly reverse the curling motion and bring your arm back to the tart position.

Bicep Kettlebell Suitcase

1. Stand straight up and hold a kettlebell at your side with your right hand like you would carry a suitcase.

2. Curl the weight up toward you, bending your elbow and bringing the kettlebell towards your right shoulder.

3. Make sure the top of your right hand faces outward through the entire movement and that your thumb is on the same side of the handle that your fingers are on.

4. Return the kettlebell down to your side and repeat.

5. Complete the exercise for your left arm.

Bicep Dumbbell Curls on Ball

1. Kneel down in front of the exercise ball and rest your upper arm on top of it while holding a dumbbell.

2. Raise the dumbbell towards your shoulder and slowly lower it back after a short pause. Alternate sides after each set.

3. Keep your back and upper arm still throughout.

Lying Bicep Dumbbell Curls

1. Lie on your back on a flat bench while holding dumbbells in each hand.

2. Allow each hand to hang as low as possible, with both palms facing inward toward the bench.

3. As you begin the movement, slowly turn (i.e., supinate) your wrists outward, pointing your thumbs away from the bench as you raise the dumbbells.

4. Slowly return to the start position and repeat.

Bicep Incline Dumbbell Curls

1. Lie back on an incline bench and hold a dumbbell in each hand.

2. Let your arms hang straight down on both sides with your palms facing in toward each other.

3. Slowly curl the weight in your left hand as if to touch it to your left shoulder. While you are curling the dumbbell, slowly turn (i.e., supinate) your wrist outward so that your thumb points away from your body.

4. Squeeze your bicep at the top of the movement for a one-count and then slowly return to the start position and repeat with your right arm.