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BICEPS |  |
 ABS-EXERCISE |
BICEPS |
LEGS |
BACK |
SHOULDER |
TRICEPS |
FOREARMS |
 BICEPS-EXERCISE Barbell Curls
Exercise Advice: Using a shoulder-width grip, grasp a barbell with an underhand grip. Stand up straight with your feet about shoulder width apart. Curl the bar up toward your chest in an arc, keeping your elbows locked in the same place close to your sides. Bring the weight up as high as you can and squeeze the biceps at the peak of the movement for a one-count. Lower the weight slowly, and return to the start position and repeat.
Exercise Advice: Hold barbell with both hands, palms up and about 6 to 8 inches apart. Stand straight up and keep your back locked in a firm position. Curl the bar up as if to touch your hands to your shoulders. Keep your elbows locked at your sides. Slowly return to the starting position and repeat.
Exercise Advice: Just like a normal barbell curl, but with an EZ Curl bar. Position your hands so they are on the curve that allows your palms to face inward toward one another. As always, perform this exercise in a slow and controlled fashion, flexing both biceps at the peak of the movement for a one-count. Return to the start position and repeat. Reverse Grip Plate Curls
Exercise Advice: Grasp a weight plate with an over-the-top grip. Next, simply curl the weight up so as to touch the plate to your shoulders and then slowly return to the start position and repeat. EZ Bar Spider Curls
Exercise Advice: 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. Next, execute the movement just like you would a regular preacher curl. Slowly return to the start position and repeat. Barbell Curls With Wide Grip
Exercise Advice: Stand up with your back straight and grab a barbell with both hands using an underhand grip. Be sure to keep your hands as far apart as possible. Slowly curl the bar up so as to try and touch it to your chest. Be sure to keep your elbows locked firmly at your sides throughout the movement. Return the bar to the start position and repeat. Alternating Hammer Curls
Exercise Advice: With a dumbbell in each hand, stand with your arms hanging at your sides, with your palms facing in toward your body. Keeping your palms facing inward, curl the weight in your left hand directly up toward your left shoulder. Squeeze the biceps hard at the top for a one-count and then slowly return to the start position. Repeat this movement with your right arm. Be sure to keep your wrists locked throughout the movement, facing in toward your body the whole time! Lying High Cable Curls
Exercise Advice: Place a flat bench under a high pulley or lat pulldown machine. Grab the lat bar with an underhand grip with both hands. Lie on your back on the bench with your head near the foot of the pull down machine. Keeping your elbows firmly in place throughout the movement, curl the bar down until it touches your nose. Slowly return to start position and repeat.
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Alternating Incline Dumbbell Curls Exercise Advice: 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. Incline Angled Dumbbell Curls Exercise Advice: Lie back on an incline bench and hold a dumbell in each hand. Simultaneously, curl the dumbbells up and out with both hands, slowly turning (i.e., supinating) your wrists outward as you raise the dumbbells. Slowly return to the start position and repeat. Preacher Hammer Dumbbell Curls Exercise Advice: Using a regular preacher bench, grab a dumbbell in each hand, with your palms facing inward toward one another. Simultaneously curl the dumbbells upward as if trying to touch each shoulder with the tip of each dumbbell. Slowly return to the start position allowing some resistance (i.e., negative) on the way back down. Repeat the movement until failure. Two Arm Dumbbell Preacher Curls Exercise Advice: Using a regular preacher bench, grab a dumbbell in each hand with an underhand grip. Hang both arms over the preacher pad, with the back of your upper arms lying flat on the pad. Simultaneously curl the dumbbells up so as to try and touch them to each shoulder. Remember to really squeeze each biceps at the peak of the movement for a one-count. Return to the start position and repeat. Zottman Dumbbell Preacher Curls Exercise Advice: This exercise is very similar to the alternating one arm dumbbell preacher curl and the regular Zottman Curl. Hold a dumbbell in your right hand and position your upper arm on a preacher bench. Turn your palm up and curl the dumbbell up so as to try and touch it to your shoulder. Keep the back of your upper arm flat against the bench throughout the entire movement. When you reach the top of the movement and are ready to return to the start position, slowly rotate your wrists prior to descending so that your palms now are facing outward. Return to the start position and repeat. Cable Rope Hammer Curls Exercise Advice: Use a rope attachment to a low pulley machine. Grab the rope with your palms facing in toward your body and stand straight up. Put your elbows at your side and keep them locked there. Curl your arms up so as to have your hands try and touch your shoulders, keeping your wrists locked and your palms remaining facing inward. Slowly return to the starting position and repeat. Machine Preacher Curls Exercise Advice: Using a machine preacher curl machine that has a weight stack, grab the bar with both hands using an underhand grip. Slowly curl the bar upward as if trying to touch your chin with the bar. Slowly return to the start position allowing some resistance (i.e., negative) on the way back down. Repeat the movement until failure. Single Arm Cable Curls Exercise Advice: Hold a stirrup handle attached to a low pulley machine with your left hand using an underhand grip. Slowly curl the handle up so as to try and touch your hand to your shoulder, really focusing on having your biceps do the work. Slowly return to the start position and repeat with your right arm. |
