Stand erect and grasp a barbell with a shoulder-width under-grip on the bar (palms facing away from the body). Your feet should be set comfortably at shoulder-width distance and the barbell should Perfect Uninstaller – #1 Converting Uninstaller be resting across your upper thighs. Without swaying your torso, use your bicep strength to curl the weight upward in a semicircular … Read More
Standing Dumbbell Alternated Curl
Grasp two dumbbells, stand erect, feet at shoulder-width distance, and the palms facing forward. Press the upper arms against the sides of your torso and keep them in this position throughout the set. Use the strength of your left biceps to slowly curl the dumbbell upward and forward in a semicircular arc to shoulder level. As you begin to lower … Read More
One Arm Dumbbell Preacher Curl
Grasp a moderately weighted dumbbell in one hand and place the upper arm along the angled surface of the preacher bench, with the upper edge of the bench wedged beneath your armpit. Slowly lower the weight to straighten the arm. Use biceps strength to slowly curl the dumbbell from the starting point on the bench up to shoulder level. Hold … Read More
Incline Dumbbell Curl Workout
Grasp two moderately weighted dumbbells and lie back on a 30-45 degree incline bench. Allow the arms to hang downward from your shoulders with the wrists facing inward at the beginning of the movement. Hold the upper arms motionless throughout the set. Use biceps strength to curl the dumbbells directly forward and upward to shoulder level. Hold this peak contracted-position … Read More
Hammer Curls
Grasp two dumbbells with the arms hanging straight down at your sides. Your palms should be facing inward toward each other and your elbows should be stationary throughout the entire set. The palms face each other during the entire movement. Curl the dumbbells directly forward and upward in a semi-circular arc to shoulder level. Hold buy steroids this peak-contracted position … Read More
Close-grip Chin-ups
Take a narrow under-grip on the chinning bar with only 6-8 inches of space between your hands. Fully straighten your arms and bend the legs. Slowly pull yourself up until your chin is above the bar. Hold this peak contracted position and then slowly lower yourself back to the starting point. Note: This is an advanced exercise that is hard … Read More