Fitness Avenue - Your Daily Dose of Wellness Info: Biceps Exercise

Showing posts with label Biceps Exercise. Show all posts

Friday, May 21, 2010

Alternating Incline Dumbbell Curls

Sit on an incline bench and hold a dumbbell in each hand with your arms hanging down at your sides and your palms facing in toward your body. Slowly curl the dumbbell in your left hand up to shoulder level, while rotating (i.e., supinating) your wrist so that your thumb ends up pointing away from your body at the top of the movement. Squeeze your bicep at the top for a one-count and then slowly lower the weight back down to the start position.

Alternating Hammer Curls

Standing with your body stabilized, hold the dumbbells down at your sides, palms facing your legs.
Keep your chest up and your elbows braced at your sides at all time.
Starting with one arm, bend the elbow and pull the dumbbell up to the shoulder, and then lower it.
Repeat with the other side.

EZ Bar Spider Curls

Spider curls are very similar to preacher curls except that you they allow you a much greater range of motion throughout the exercise. Using a regular preacher bench, grab an EZ Curl bar (or regular barbell) and simply rest your elbows on the opposite side of the preacher pad allowing your arms to hang straight down

Sunday, May 16, 2010

EZ Bar Concentration Curl

Sit on a firm bench or chair, do the biceps EZ curl. Sitting version of the standard EZ bar curl.

EZ Bar Preacher Curls

Same as the standard EZ bar curls, this time we'll be using the preacher bench so we can isolate more on the biceps thus minimizing the strain given on the wrist. Just adjust the height of the preacher bench that minimize strains on your back.

EZ Bar Curl

This is just a variation of barbel curls - just using the EZ Bar. This is coomonly used for more convenience in performing the exercise especially those experiencing some pain or those with some wrist injuries. This also promotes a better isolation on the biceps muscles as per anatomical orientaion of the elbow joint and muscles.

Close Grip Barbell Curl

Please do not allow to move yoyur body back which is considered cheating. Yet, please do full flexion on top so we can pump the biceps more and slowly lowering the barbell for great results.