Tuesday, November 27, 2012

basic biceps part 1 and 2

yesterday I started to do some bicep exercises but got sidetracked and stopped halfway through my day 3 work out.  I decided to resume my work out today but instead of just doing the 2nd half of my work out, I started over with my biceps and added 100 sit ups once I was done.
 
these are the 3 bicep exercises I did using a pair of 5 pound weights.  I did 3 sets of 12 reps each.

Dumbbell Curl
basic curl

 
Keep your elbows tucked firmly by your sides, hold a dumbbell in each hand and curl them upwards, toward your chest. You must curl until your forearms are straight up and your palms are facing your shoulders. Now, slowly lower the dumbbells and return to the initial position. 
 
 
 
 
 
 
 
 
 
 
hammer curl
Hammer Curl

Hammer curls are amongst the simple and effective exercises. Stand upright and hold dumbbells in each hand. Your palms must face inward, toward your body. Keep elbows tucked at sides, then curl both dumbbells upward till your shoulders. Extend your arm, in order to lower it to the initial position. You can work alternate arms, one at a time or both of them together.


 
 

concentration curl
 Concentration Curl
Sit on a bench and hold a dumbbell with one arm. Keeping your back straight, lean slightly forward so as to lock your elbow into the inside of your thigh. Hold your free hand on to your knees to maintain the balance. Now, start the exercise by slowly curling the weight upward and in towards your chest. Remember that you must stabilize your body during this exercise, so as to ensure that only your upper arm is moving. While you squeeze the biceps during the contraction, slightly twist the hand. Hold this position for 4 seconds, slowly bring the weight back to the original position, so that your arm is completely straight.

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