B I C E P S
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Alternative Exercises
Instructions
1. Attach a Single Arm Grip to the lowest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand tall just a couple of feet away from the pulley with your right arm fully extended while grabbing the arm grip with the palm of your hand facing forward. Make sure you stand far enough from the pulley that your arm is kept under constant tension once you’ve grabbed the arm grip, and always maintain a straight & upright posture while performing this exercise. 2. Your upper arm should remain stationary (not moving) and your elbow should be kept next to your torso throughout the entire movement. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, or just kept in a neutral state by your side. Place your right foot a bit backward, and your left foot firm at your front. This will be your starting position. 3. Use your right arm’s biceps muscle to curl the arm grip all the way up until your forearm touches your biceps. Only your forearm should be moving up with the arm grip while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 4. Squeeze in your biceps muscle as hard as you can, then slowly bring the arm grip back down to its starting position, while keeping your biceps muscle fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch arms and legs positions then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by using the rest of your body to help you curl the weight. Lower down the weight resistance if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. Attach a Rope that’s been tied into a knot to the lowest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand tall just a couple of feet away from the pulley with your right arm fully extended while grabbing the end of the rope in a neutral grip, with the palm of your hand facing inward. Make sure you stand far enough from the pulley that your arm is kept under constant tension once you’ve grabbed the end of the rope, and always maintain a straight & upright posture while performing this exercise. 2. Your upper arm should remain stationary (not moving) and your elbow should be kept next to your torso throughout the entire movement. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, or just kept in a neutral state by your side. Place your right foot a bit backward, and your left foot firm at your front. This will be your starting position. 3. Use your right arm’s biceps muscle to curl the rope all the way up until your forearm touches your biceps while maintaining a neutral grip (palm facing inward). Only your forearm should be moving up with the rope, while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 4. Squeeze in your biceps muscle as hard as you can, then slowly bring the rope back down to its starting position, while keeping your biceps muscle fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch arms and legs positions then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by using the rest of your body to help you curl the weight. Lower down the weight resistance if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. Attach a Single Arm Grip to a pulley machine or a cross cable machine then raise it up so it’s on the same level as your head. Select your desired resistance to be used then stand about an arm’s length away from the pulley, with your right arm held high and fully extended at your front, while grabbing the arm grip in an underhand grip with the palm of your hand facing up. Make sure you stand far enough from the pulley that your arm is kept under constant tension once you’ve grabbed the arm grip, and always maintain a straight & upright posture while performing this exercise. 2. Keep your right upper arm in a stationary position (not moving) and parallel to the floor, with your elbow pointing forward throughout the entire movement. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, or just kept in a neutral state by your side. Place your right foot a bit backward, and your left foot firm at your front. This will be your starting position. 3. Use your right arm’s biceps muscle to curl the arm grip all the way towards your shoulder until your forearm touches your biceps. Only your forearm should be moving back and forth with the arm grip, while keeping your upper arm stationary and parallel to the floor throughout the entire movement. 4. Squeeze in your biceps muscle as hard as you can, then slowly bring the arm grip back to its starting position, while keeping your biceps muscle fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch arms and legs positions then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by using the rest of your body to help you curl the weight. Lower down the weight resistance if you ever felt that you can’t properly curl the weight without cheating with your body, or if the weight is too heavy that it’s pulling your entire body towards the machine, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to feel your shoulders muscles getting slightly engaged to keep your arm held up, and it’s normal for you to feel your legs and core muscles getting engaged to keep your body stationary without being pulled towards the machine.
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Alternative Exercises
Instructions
1. Attach a Rope to the lowest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand about a couple of feet away from the machine with your arms fully extended while grabbing the rope from both ends in a neutral grip, with the palms of your hands facing each other. Make sure you stand far enough from the pulley that your arms are kept under constant tension once you’ve grabbed the rope, and always maintain a straight & upright posture while performing this exercise. 2. Your upper arms should remain stationary (not moving) and your elbows should be kept next to your torso throughout the entire movement. Place your right foot a bit backward, and your left foot firm at your front. This will be your starting position. 3. Use your biceps muscles to curl the rope all the way up until your forearms touches your biceps. Only your forearms should be moving up with the rope, while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 4. Squeeze in your biceps muscles as hard as you can, then slowly bring the rope back down to its starting position while keeping your biceps muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by using the rest of your body to help you curl the weight. Lower down the weight resistance if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. Attach a Straight Bar to the lowest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand about a foot away from the machine with your arms fully extended while grabbing the bar from both ends in an underhand grip, with the palms of your hands facing forwards. Make sure you stand far enough from the pulley that your arms are kept under constant tension once you’ve grabbed the bar, and always maintain a straight & upright posture while performing this exercise. 2. Your upper arms should remain stationary (not moving) and your elbows should be kept next to your torso throughout the entire movement. Place your right foot a bit backward, and your left foot firm at your front. This will be your starting position. 3. Use your biceps muscles to curl the bar all the way up until your forearms touches your biceps. Only your forearms should be moving up with the bar, while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 4. Squeeze in your biceps muscles as hard as you can, then slowly bring the bar back down to its starting position while keeping your biceps muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by using the rest of your body to help you curl the weight. Lower down the weight resistance if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. Attach an EZ Bar to the lowest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand about a foot away from the machine with your arms fully extended while grabbing the outside curved sides of the bar in an underhand grip, with your hands slightly titled inwards due to the shape of the bar, and with the palms of your hands facing forward. Make sure you stand far enough from the pulley that your arms are kept under constant tension once you’ve grabbed the bar, and always maintain a straight & upright posture while performing this exercise. 2. Your upper arms should remain stationary (not moving) and your elbows should be kept next to your torso throughout the entire movement. Place your right foot a bit backward, and your left foot firm at your front. This will be your starting position. 3. Use your biceps muscles to curl the bar all the way up until your forearms touches your biceps. Only your forearms should be moving up with the bar, while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 4. Squeeze in your biceps muscles as hard as you can, then slowly bring the bar back down to its starting position while keeping your biceps muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by using the rest of your body to help you curl the weight. Lower down the weight resistance if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. Attach an EZ Bar to the lowest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand about a foot away from the machine with your arms fully extended while grabbing the middle/narrow curved part of the bar in an underhand grip, with your hands slightly titled inwards due to the shape of the bar, and with the palms of your hands facing forward. Make sure you stand far enough from the pulley that your arms are kept under constant tension once you’ve grabbed the bar, and always maintain a straight & upright posture while performing this exercise. 2. Your upper arms should remain stationary (not moving) and your elbows should be kept next to your torso throughout the entire movement. Place your right foot a bit backward, and your left foot firm at your front. This will be your starting position. 3. Use your biceps muscles to curl the bar all the way up until your forearms touches your biceps. Only your forearms should be moving up with the bar, while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 4. Squeeze in your biceps muscles as hard as you can, then slowly bring the bar back down to its starting position while keeping your biceps muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by using the rest of your body to help you curl the weight. Lower down the weight resistance if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. Stand tall while grabbing a dumbbell in your right hand with your arm fully extended by your side, and with the palm of your hand facing forward. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, or just kept in a neutral state by your side. Keep your feet at about hips width apart, and always maintain a straight & upright posture while performing this exercise. This will be your starting position. 2. Use your right arm’s biceps muscle to curl the weight all the way up until your forearm touches your biceps. Only your forearm should be moving up with the weight while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 3. Squeeze in your biceps muscle as hard as you can, then slowly bring the weight back down to its starting position, while keeping your biceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper weighted dumbbell that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weight up or cheat by using the rest of your body to help you curl the weight. Pick a lighter dumbbell if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. Stand tall while grabbing a dumbbell in your right hand held in a neutral grip, with your arm fully extended by your side and with the palm of your hand facing inwards. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, or just kept in a neutral state by your side. Keep your feet at about hips width apart, and always maintain a straight & upright posture while performing this exercise. This will be your starting position. 2. Use your right arm’s biceps muscle to curl the weight all the way up until your forearm touches your biceps while maintaining a neutral grip (palm facing inwards). Only your forearm should be moving up with the weight while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 3. Squeeze in your biceps muscle as hard as you can, then slowly bring the weight back down to its starting position, while keeping your biceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper weighted dumbbell that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weight up or cheat by using the rest of your body to help you curl the weight. Pick a lighter dumbbell if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Pick a pair of Dumbbells and sit comfortably on a military bench or a utility gym chair with your arms fully extended hanging down at your sides, and with the palms of your hands facing forward. Place your feet firm on the ground at about hips width apart, and always maintain a straight & upright torso while performing this exercise. This will be your starting position. 2. Use your right arm’s biceps muscle to curl the weight all the way up until your forearm touches your biceps. Only your forearm should be moving up with the weight while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 3. Squeeze in your biceps muscle as hard as you can, then slowly bring the weight back down to its starting position, while keeping your biceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any biceps, forearms, wrists and/or shoulders injury. A proper weighted dumbbell that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by swinging the weight up. Pick a lighter dumbbell if you ever felt that you can’t properly curl the weight without swinging it, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest and trapz muscles getting slightly engaged while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Pick a pair of Dumbbells and sit comfortably on a military bench or a utility gym chair while holding both weights in a neutral grip, with the palms of your hands facing inwards, and your arms fully extended hanging down at your sides. Place your feet firm on the ground at about hips width apart, and always maintain a straight & upright torso while performing this exercise. This will be your starting position. 2. Use your right arm’s biceps muscle to curl the weight all the way up until your forearm touches your biceps while maintaining a neutral grip (palm facing inwards) throughout the entire movement. Only your forearm should be moving up with the weight while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 3. Squeeze in your biceps muscle as hard as you can, then slowly bring the weight back down to its starting position, while keeping your biceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any biceps, forearms, wrists and/or shoulders injury. A proper weighted dumbbell that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by swinging the weight up. Pick a lighter dumbbell if you ever felt that you can’t properly curl the weight without swinging it, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest and trapz muscles getting slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. Stand tall while holding a pair of dumbbells hanging down at arm’s length on each side, with the palms of your hands facing forward. Place your feet at about hips width apart, and always maintain a straight & upright posture while performing this exercise. This will be your starting position. 2. Use your biceps muscles to curl both dumbbells all the way up until your forearms touches your biceps. Only your forearms should be moving up with the weights, while keeping your upper arms stationary and your elbows kept close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the weights back down to their starting position, while keeping your biceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weights up or cheat by using the rest of your body to help you curl the weights. Pick a lighter set of dumbbells if you ever felt that you can’t properly curl the weights without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while holding a pair of dumbbells hanging down at arm’s length on each side held in a neutral grip, with the palms of your hands facing inwards. Place your feet at about hips width apart, and always maintain a straight & upright posture while performing this exercise. This will be your starting position. 2. Use your biceps muscles to curl both dumbbells all the way up until your forearms touches your biceps, while maintaining a neutral grip with your palms facing inwards. Only your forearms should be moving up with the weights, while keeping your upper arms stationary and your elbows kept close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the weights back down to their starting position, while keeping your biceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weights up or cheat by using the rest of your body to help you curl the weights. Pick a lighter set of dumbbells if you ever felt that you can’t properly curl the weights without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Pick a pair of Dumbbells and sit comfortably on a military bench or a utility gym chair with your arms fully extended hanging down at your sides, and with the palms of your hands facing forward. Place your feet firm on the ground at about hips width apart, and always maintain a straight & upright torso while performing this exercise. This will be your starting position. 2. Use your biceps muscles to curl both dumbbells all the way up until your forearms touches your biceps. Only your forearms should be moving up with the weights while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the weights back down to their starting position, while keeping your biceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any biceps, forearms, wrists and/or shoulders injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by swinging the weights up. Pick a lighter set of dumbbells if you ever felt that you can’t properly curl the weights up without swinging them, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest and trapz muscles getting slightly engaged while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Pick a pair of Dumbbells and sit comfortably on a military bench or a utility gym chair, while holding the weights in a neutral grip with the palms of your hands facing inwards, and your arms fully extended and hanging down at your sides. Place your feet firm on the ground at about hips width apart, and always maintain a straight & upright torso while performing this exercise. This will be your starting position. 2. Use your biceps muscles to curl both dumbbells all the way up until your forearms touches your biceps, while maintaining a neutral grip with your palms facing inwards. Only your forearms should be moving up with the weights, while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the weights back down to their starting position, while keeping your biceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any biceps, forearms, wrists and/or shoulders injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by swinging the weights up. Pick a lighter set of dumbbells if you ever felt that you can’t properly curl the weights up without swinging them, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest and trapz muscles getting slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. Stand tall while holding a pair of dumbbells hanging down at arm’s length on each side held in a neutral grip, with the palms of your hands facing inwards. Place your feet at about hips width apart, and always maintain a straight & upright posture while performing this exercise. This will be your starting position. 2. Use your right arm’s biceps muscle to curl the weight in your right hand all the way up until your forearm touches your biceps. Only your forearm should be moving up with the dumbbell, while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the weight back down to it’s starting position, while keeping your biceps muscle fully engaged and under constant tension. Tip: Do NOT start curling one arm before your other arm has returned completely back down to it’s starting position. 4. Repeat this exact motion with your left arm and that will be considered as a ‘single repetition’. 5. Continue alternating in this manner with both arms for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weights up or cheat by using the rest of your body to help you curl the weights. Pick a lighter set of dumbbells if you ever felt that you can’t properly curl the weights without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while holding a pair of dumbbells hanging down at arm’s length on each side held in a neutral grip, with the palms of your hands facing inwards. Place your feet at about hips width apart, and always maintain a straight & upright posture while performing this exercise. This will be your starting position. 2. Use your right arm’s biceps muscle to curl the weight in your right hand all the way up until your forearm touches your biceps while maintaining a neutral grip (palm facing inwards). Only your forearm should be moving up with the dumbbell, while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the weight back down to it’s starting position, while keeping your biceps muscle fully engaged and under constant tension. Tip: Do NOT start curling one arm before your other arm has returned completely back down to it’s starting position. 4. Repeat this exact motion with your left arm and that will be considered as a ‘single repetition’. 5. Continue alternating in this manner for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weights up or cheat by using the rest of your body to help you curl the weights. Pick a lighter set of dumbbells if you ever felt that you can’t properly curl the weights without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. Stand tall while grabbing a dumbbell in each hand held in a neutral position, with your palms facing inwards and your arms fully extended right next to you. Your upper arms should remain stationary (not moving) as well as your elbows that should be kept next to your torso at all times. Place your feet at about hips width apart. Your torso should remain upright & stationary throughout the entire motion. This will be your starting position. 2. Use your right arm’s biceps muscle to curl the weight in your right hand all the way up while simultaneously twisting your hand outwards until your palm is facing forward, and until your forearm touches your biceps. Only your forearm should be moving up with the dumbbell, while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the weight back down to it’s starting position in the same way you’re curled it up, and while keeping your biceps muscle fully engaged and under constant tension. Tip: Do NOT start curling one arm before your other arm has returned completely back down to it’s starting position. 4. Repeat this exact motion with your left arm and that will be considered as a ‘single repetition’. 5. Continue alternating in this manner with both arms for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weights up or cheat by using the rest of your body to help you curl the weights. Pick a lighter set of dumbbells if you ever felt that you can’t properly curl the weights without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.
Alternative Exercises
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Instructions
1. Pick a pair of Dumbbells and sit comfortably on an incline bench press or an adjustable bench with it’s back pad sat on 45-degrees, with your arms fully extended hanging down at your sides, and with the palms of your hands facing forward. Place your feet firm on the ground at about hips width apart, and keep your torso flat & stationary against the back support while performing this exercise. This will be your starting position. 2. Use your stretched biceps muscles to curl both dumbbells all the way up until your forearms touches your biceps, while maintaining a neutral grip with your palms facing inwards. Only your forearms should be moving up with the weights, while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the weights back down to their starting position, while keeping your biceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any biceps, forearms, wrists and/or shoulders injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by swinging the weights up. Pick a lighter set of dumbbells if you ever felt that you can’t properly curl the weights up without swinging them, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest and shoulders muscles getting slightly engaged while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Pick a pair of Dumbbells and sit comfortably on an incline bench press or an adjustable bench with it’s back pad sat on 45-degrees, while holding the weights in a neutral grip with the palms of your hands facing inwards, and your arms fully extended and hanging down at your sides. Place your feet firm on the ground at about hips width apart, and keep your torso flat & stationary against the back support while performing this exercise. This will be your starting position. 2. Use your stretched biceps muscles to curl both dumbbells all the way up until your forearms touches your biceps, while maintaining a neutral grip with your palms facing inwards. Only your forearms should be moving up with the weights, while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the weights back down to their starting position, while keeping your biceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any biceps, forearms, wrists and/or shoulders injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by swinging the weights up. Pick a lighter set of dumbbells if you ever felt that you can’t properly curl the weights up without swinging them, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest and shoulders muscles getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while holding a Straight Barbell held in an underhand/shoulder width grip, with the palms of your hands facing forward, and your arms fully extended with the bar right down at your front. Place your feet at about hips width apart, and always maintain a straight & upright posture while performing this exercise. This will be your starting position. 2. Use your biceps muscles to curl the bar all the way up until your forearms touches your biceps. Only your forearms should be moving up with the weight while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the bar back down to it’s starting position, while keeping your biceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set barbell when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper weighted barbell that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weight up or cheat by using the rest of your body to help you curl the weight. Pick a lighter barbell if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.
Video - Picture
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Instructions
Alternative Exercises
1. Stand tall while grabbing the wide curved part of an EZ Barbell held in an underhand/shoulder width grip, with the palms of your hands facing forward and your arms fully extended with the bar right down at your front. Your hands should be slightly titled inwards due to the shape of the bar. Place your feet at about hips width apart, and always maintain a straight & upright posture while performing this exercise. This will be your starting position. 2. Use your biceps muscles to curl the bar all the way up until your forearms touches your biceps. Only your forearms should be moving up with the weight while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the bar back down to it’s starting position, while keeping your biceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set barbell when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper weighted barbell that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weight up or cheat by using the rest of your body to help you curl the weight. Pick a lighter barbell if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.
Video - Picture
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Alternative Exercises
Instructions
1. Stand tall while grabbing the middle/narrow part of an EZ Barbell held in an underhand grip, with the palms of your hands facing forward and your arms fully extended with the bar right down at your front. Your hands should be slightly titled inwards due to the shape of the bar. Place your feet at about hips width apart, and always maintain a straight & upright posture while performing this exercise. This will be your starting position. 2. Use your biceps muscles to curl the bar all the way up until your forearms touches your biceps. Only your forearms should be moving up with the weight while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the bar back down to it’s starting position, while keeping your biceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set barbell when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper weighted barbell that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weight up or cheat by using the rest of your body to help you curl the weight. Pick a lighter barbell if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Sit firm on a Preacher Bench while grabbing a dumbbell in your right hand with the palm of your hand facing forward. Rest your right upper arm against the padded front of the preacher bench, with your arm almost fully extended with the weight while keeping a slight bent at the elbow. Your other non-lifting arm should be kept in a neutral position resting on top of the preacher bench. This will be your starting position. 2. Use your right arm’s biceps muscle to curl the weight all the way up until your forearm touches your biceps. Only your forearm should be moving up with the weight while keeping your upper arm stationary throughout the entire movement. 3. Squeeze in your biceps muscle as hard as you can, then slowly bring the weight back down to it’s starting position, while keeping your biceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any biceps, elbows, forearms and/or wrists injury. A proper weighted dumbbell that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by swinging the weight up. Pick a lighter dumbbell if you ever felt that you can’t properly curl the weight without swinging it, or if you can’t properly execute a full range of motion with full extension & full contraction. Make sure to go all the way down with the weight but start curling it back up again just before locking your elbow. For elbow safety, DO NOT lock your elbow.
Video - Picture
Alternative Exercises
Instructions
1. Sit firm on a Preacher Bench while grabbing a dumbbell in your right hand with the palm of your hand facing inwards. Rest your right upper arm against the padded front of the preacher bench, with your arm almost fully extended with the weight while keeping a slight bent at the elbow. Your other non-lifting arm should be kept in a neutral position resting on top of the preacher bench. This will be your starting position. 2. Use your right arm’s biceps muscle to curl the weight all the way up until your forearm touches your biceps. Only your forearm should be moving up with the weight while keeping your upper arm stationary throughout the entire movement. 3. Squeeze in your biceps muscle as hard as you can, then slowly bring the weight back down to it’s starting position, while keeping your biceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any biceps, forearms and/or wrists injury. A proper weighted dumbbell that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by swinging the weight up. Pick a lighter dumbbell if you ever felt that you can’t properly curl the weight without swinging it, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to feel your forearms muscles getting a little bit more engaged while performing this exercise than while performing other biceps exercises. Make sure to go all the way down with the weight but start curling it back up again just before locking your elbow. For elbow safety, DO NOT lock your elbow.
Alternative Exercises
Video - Picture
Instructions
1. Sit down on a flat bench with one dumbbell positioned on the floor right between your legs. Keep your legs spread and your knees bent, with your feet firm on the floor and apart from each other. Pick the weight up with your right hand, while keeping your palm facing forward. Place the back of your right upper arm against the top of your inner thigh. Keep your arm fully extended with the weight where the dumbbell is just above the floor. Your other non-lifting arm should be kept on top of your left thigh to give you some support and help you keep your balance. This will be your starting position. 2. Use your right arm’s biceps muscle to curl the weight all the way up until your forearm touches your biceps. Only your forearm should be moving up with the weight while keeping your upper arm stationary as well as your leg as you curl the weight and throughout the entire movement. 3. Squeeze in your biceps muscle as hard as you can, then slowly bring the weight back down to it’s starting position, while keeping your biceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any biceps, forearms and/or wrists injury. A proper weighted dumbbell that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by swinging the weight up. Pick a lighter dumbbell if you ever felt that you can’t properly curl the weight without swinging it, or if you can’t properly execute a full range of motion with full extension & full contraction.
Alternative Exercises
Video - Picture
Instructions
1. Sit down on a flat bench with one dumbbell positioned on the floor right between your legs. Keep your legs spread and your knees bent, with your feet firm on the floor and apart from each other. Pick the weight up with your right hand, while keeping your palm facing inwards. Place the back of your right upper arm against the top of your inner thigh. Keep your arm fully extended with the weight where the dumbbell is just above the floor. Your other non-lifting arm should be kept on top of your left thigh to give you some support and help you keep your balance. This will be your starting position. 2. Use your right arm’s biceps muscle to curl the weight all the way up until your forearm touches your biceps. Only your forearm should be moving up with the weight while keeping your upper arm stationary as well as your leg as you curl the weight and throughout the entire movement. 3. Squeeze in your biceps muscle as hard as you can, then slowly bring the weight back down to it’s starting position, while keeping your biceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any biceps, forearms and/or wrists injury. A proper weighted dumbbell that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by swinging the weight up. Pick a lighter dumbbell if you ever felt that you can’t properly curl the weight without swinging it, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to feel your forearms muscles getting a little bit more engaged while performing this exercise than while performing other biceps exercises.
Alternative Exercises
Video - Picture
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Instructions
1. Sit firm on a Preacher Bench while grabbing the middle/narrow curved part of an EZ-Bar in an underhand grip, with your hands slightly titled inwards due to the shape of the bar and with your palms facing forward. Rest your upper arms against the padded front of the preacher bench with your arms almost fully extended with the weight, and while keeping a slight bent at the elbows. This will be your starting position. 2. Use your biceps muscles to curl the weight all the way up until your forearms touches your biceps. Only your forearms should be moving up with the weight, while keeping your upper arms stationary throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the weight back down to it’s starting position, while keeping your biceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set barbell when performing this exercise to avoid getting any biceps, forearms and/or wrists injury. A proper weighted barbell that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weight up or cheat by using the rest of your body to help you curl the weight. Pick a lighter barbell if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. Make sure to go all the way down with the weight but start curling it back up again just before locking your elbows. For elbows safety, DO NOT lock your elbows.
Alternative Exercises
Video - Picture
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Instructions
1. Sit firm on a Preacher Bench while grabbing an EZ-Bar in an underhand/shoulder width grip, with your hands slightly titled inwards due to the shape of the bar and with your palms facing forward. Rest your upper arms against the padded front of the preacher bench with your arms almost fully extended with the weight, and while keeping a slight bent at the elbows. This will be your starting position. 2. Use your biceps muscles to curl the weight all the way up until your forearms touches your biceps. Only your forearms should be moving up with the weight, while keeping your upper arms stationary throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the weight back down to it’s starting position, while keeping your biceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set barbell when performing this exercise to avoid getting any biceps, forearms and/or wrists injury. A proper weighted barbell that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weight up or cheat by using the rest of your body to help you curl the weight. Pick a lighter barbell if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. Make sure to go all the way down with the weight but start curling it back up again just before locking your elbows. For elbows safety, DO NOT lock your elbows.
Alternative Exercises
Video - Picture
Instructions
1. Sit firm on a Preacher Curl Machine after selecting your desired weight to be used. Grab the lower ends of both handles of the machine in an underhand grip, with your hands slightly titled inwards due to the shape of the handles, and with the palms of your hands facing forward. Rest your upper arms against the padded front of the preacher curl machine, with your arms almost fully extended while grabbing the handles and while keeping a slight bent at the elbows. This will be your starting position. 2. Use your biceps muscles to curl the weight all the way up until your forearms touches your biceps. Only your forearms should be moving up with the weight, while keeping your upper arms stationary throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the weight back down to it’s starting position, while keeping your biceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any biceps, forearms and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weight up or cheat by using the rest of your body to help you curl the weight. Lower down the weight resistance if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. Make sure to go all the way down with the weight but start curling it back up again just before locking your elbows. For elbows safety, DO NOT lock your elbows.
Video - Picture
Alternative Exercises
Instructions
1. Sit firm on a Preacher Curl Machine after selecting your desired weight to be used. Grab the lower ends of both handles of the machine in an underhand grip, with your hands slightly titled inwards due to the shape of the handles, and with the palms of your hands facing forward. Rest your upper arms against the padded front of the preacher curl machine, with your arms almost fully extended while grabbing the handles and while keeping a slight bent at the elbows. This will be your starting position. 2. Use your biceps muscles to curl the weight all the way up until your forearms touches your biceps. Only your forearms should be moving up with the weight, while keeping your upper arms stationary throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the weight back down to it’s starting position, while keeping your biceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any biceps, forearms and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weight up or cheat by using the rest of your body to help you curl the weight. Lower down the weight resistance if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. Make sure to go all the way down with the weight but start curling it back up again just before locking your elbows. For elbows safety, DO NOT lock your elbows.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while stepping firm on a resistance band with your feet placed at about hips width apart on the band. Make sure the length of the band is equal on both sides. Grab both arm grips of the band with one in each hand held down at arm’s length just at your sides, with the palms of your hands facing forward. Make sure to keep your elbows close to your torso at all times. This will be your starting position. 2. Use your biceps muscles to curl the two arm grips all the way up until your forearms touches your biceps. Only your forearms should be moving up with the arm grips, while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the arm grips back down to their starting position, while keeping your biceps muscles fully engaged and under constant tension. Tip: Make sure to always maintain a straight & upright posture. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : Band Resistance strength can be easily manipulated by simply moving your feet inwards or outwards. You can increase the band strength by moving your feet away from each other to make the band shorter -tougher to curl, or you can decrease the band strength by moving your feet closer to each other and make it longer -easier to curl.
Video - Picture
Alternative Exercises
Instructions
1. Wrap the exact middle of a resistance band around a doorknob or a stable/firm pillar then stand about an arm’s length away from the axis holding the band where you can fully extend your arms while keeping them under tension. 2. Place your right foot firm at your front with your knee slightly bent, and your left leg stretched a couple of feet behind to give you some balance. Take that stance while holding both arm grips of the band with one in each hand, with your arms fully extended and your palms facing up. Make sure to always maintain a straight & upright torso while performing this exercise. This will be your starting position. 3. Now use your biceps muscles to curl the arm grips of the band all the way towards your head until your forearms touch your biceps. Remember to keep your elbows in, your upper arms and your torso stationary (not moving) throughout the entire movement. 4. Slowly return the arm grips all the way back to their starting position, while keeping your biceps muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : Band Resistance strength can be easily manipulated by either moving away from the axis to increase the band’s resistance and make it tougher, or by moving closer to the axis to decrease the band’s tension and make it easier to pull. This is also a balance and coordination exercise so it’s normal for you to also feel your core and legs muscles also getting engaged to keep you balanced and centered. It is normal for you to feel your chest & upper back muscles also getting engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while stepping firm on a resistance band with your feet placed at about hips width apart on the band. Make sure the length of the band is equal on both sides. Grab both arm grips of the band with one in each hand held down at arm’s length just at your sides, with the palms of your hands facing forward. Make sure to keep your elbows close to your torso at all times. This will be your starting position. 2. Use your right arm’s biceps muscle to curl the arm grip in your right hand all the way up until your forearm touches your biceps. Only your forearm should be moving up with the arm grip, while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the arm grip back down to it’s starting position, while keeping your biceps muscle fully engaged and under constant tension. Tip: Do NOT start curling one arm before your other arm has returned completely back down to it’s starting position, and always maintain a straight & upright posture. 4. Repeat the same exact motion with your left arm and that will be considered as a ‘single repetition’. 5. Continue alternating in this manner with both arms for the recommended amount of repetitions. CAUTION : Band Resistance strength can be easily manipulated by simply moving your feet inwards or outwards. You can increase the band strength by moving your feet away from each other to make the band shorter -tougher to curl, or you can decrease the band strength by moving your feet closer to each other and make it longer -easier to curl.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while stepping on the exact center of a resistance band with your right foot just a few inches at your front. Grab both arm grips of the band in your right hand with your arm held down at arm’s length just in front of your right thigh. Make sure to keep your elbow close to your torso at all times, with the palm of your hand facing forward. Your other non-lifting hand should be grabbing your waist to give you balance. This will be your starting position. 2. Now use your right arm’s biceps muscle to curl the two arm grips in your right hand all the way up until your forearm touches your biceps. Only your forearm should be moving up with the grips, while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 3. Squeeze in your biceps muscle as hard as you can, then slowly bring the arm grips back down to their starting position, while keeping your biceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms after placing the band under your left foot then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : Make sure that your foot placement is on the exact center of the band while performing this exercise. If you wish to increase the band resistance, you can simple wrap the band once or twice around your foot to make it shorter & tougher.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while stepping on the exact center of a resistance band with your right foot just a few inches at your front. Grab both arm grips of the band in your right hand with your arm held down at arm’s length just in front of your right thigh. Make sure to keep your elbow close to your torso at all times, with the palm of your hand facing forward. Your other non-lifting hand should be grabbing your waist to give you balance. This will be your starting position. 2. Now use your right arm’s biceps muscle to curl the two arm grips in your right hand all the way up until your forearm touches your biceps. Only your forearm should be moving up with the grips, while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 3. Squeeze in your biceps muscle as hard as you can, then slowly bring the arm grips back down to their starting position, while keeping your biceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms after placing the band under your left foot then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : Make sure that your foot placement is on the exact center of the band while performing this exercise. If you wish to increase the band resistance, you can simple wrap the band once or twice around your foot to make it shorter & tougher.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while stepping on the exact center of a resistance band with your right foot just a few inches at your front. Grab both arm grips of the band in your right hand with your arm held down at arm’s length just in front of your right thigh. Make sure to keep your elbow close to your torso at all times, with the palm of your hand facing forward. Your other non-lifting hand should be grabbing your waist to give you balance. This will be your starting position. 2. Now use your right arm’s biceps muscle to curl the two arm grips in your right hand all the way up until your forearm touches your biceps. Only your forearm should be moving up with the grips, while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 3. Squeeze in your biceps muscle as hard as you can, then slowly bring the arm grips back down to their starting position, while keeping your biceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms after placing the band under your left foot then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : Make sure that your foot placement is on the exact center of the band while performing this exercise. If you wish to increase the band resistance, you can simple wrap the band once or twice around your foot to make it shorter & tougher.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while stepping on the exact center of a resistance band with your right foot just a few inches at your front. Grab both arm grips of the band in your right hand with your arm held down at arm’s length just in front of your right thigh. Make sure to keep your elbow close to your torso at all times, with the palm of your hand facing forward. Your other non-lifting hand should be grabbing your waist to give you balance. This will be your starting position. 2. Now use your right arm’s biceps muscle to curl the two arm grips in your right hand all the way up until your forearm touches your biceps. Only your forearm should be moving up with the grips, while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 3. Squeeze in your biceps muscle as hard as you can, then slowly bring the arm grips back down to their starting position, while keeping your biceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms after placing the band under your left foot then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : Make sure that your foot placement is on the exact center of the band while performing this exercise. If you wish to increase the band resistance, you can simple wrap the band once or twice around your foot to make it shorter & tougher.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while stepping firm on a resistance band with your feet placed at about hips width apart on the band. Make sure the length of the band is equal on both sides. Grab both arm grips of the band with one in each hand held down at arm’s length just at your sides, with the palms of your hands facing forward. Make sure to keep your elbows close to your torso at all times. This will be your starting position. 2. Use your right arm’s biceps muscle to curl the arm grip in your right hand all the way up until your forearm touches your biceps. Only your forearm should be moving up with the arm grip, while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the arm grip back down to it’s starting position, while keeping your biceps muscle fully engaged and under constant tension. Tip: Do NOT start curling one arm before your other arm has returned completely back down to it’s starting position, and always maintain a straight & upright posture. 4. Repeat the same exact motion with your left arm and that will be considered as a ‘single repetition’. 5. Continue alternating in this manner with both arms for the recommended amount of repetitions. CAUTION : Band Resistance strength can be easily manipulated by simply moving your feet inwards or outwards. You can increase the band strength by moving your feet away from each other to make the band shorter -tougher to curl, or you can decrease the band strength by moving your feet closer to each other and make it longer -easier to curl.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while holding a pair of dumbbells hanging down at arm’s length on each side, with the palms of your hands facing forward. Place your feet at about hips width apart, and always maintain a straight & upright posture while performing this exercise. This will be your starting position. 2. Use your biceps muscles to curl both dumbbells all the way up until your forearms touches your biceps. Only your forearms should be moving up with the weights, while keeping your upper arms stationary and your elbows kept close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the weights back down to their starting position, while keeping your biceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weights up or cheat by using the rest of your body to help you curl the weights. Pick a lighter set of dumbbells if you ever felt that you can’t properly curl the weights without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while holding a pair of dumbbells hanging down at arm’s length on each side, with the palms of your hands facing forward. Place your feet at about hips width apart, and always maintain a straight & upright posture while performing this exercise. This will be your starting position. 2. Use your biceps muscles to curl both dumbbells all the way up until your forearms touches your biceps. Only your forearms should be moving up with the weights, while keeping your upper arms stationary and your elbows kept close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the weights back down to their starting position, while keeping your biceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weights up or cheat by using the rest of your body to help you curl the weights. Pick a lighter set of dumbbells if you ever felt that you can’t properly curl the weights without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while holding a pair of dumbbells hanging down at arm’s length on each side, with the palms of your hands facing forward. Place your feet at about hips width apart, and always maintain a straight & upright posture while performing this exercise. This will be your starting position. 2. Use your biceps muscles to curl both dumbbells all the way up until your forearms touches your biceps. Only your forearms should be moving up with the weights, while keeping your upper arms stationary and your elbows kept close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the weights back down to their starting position, while keeping your biceps muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weights up or cheat by using the rest of your body to help you curl the weights. Pick a lighter set of dumbbells if you ever felt that you can’t properly curl the weights without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Attach a Single Arm Grip to the lowest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand tall just a couple of feet away from the pulley with your right arm fully extended while grabbing the arm grip with the palm of your hand facing forward. Make sure you stand far enough from the pulley that your arm is kept under constant tension once you’ve grabbed the arm grip, and always maintain a straight & upright posture while performing this exercise. 2. Your upper arm should remain stationary (not moving) and your elbow should be kept next to your torso throughout the entire movement. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, or just kept in a neutral state by your side. Place your right foot a bit backward, and your left foot firm at your front. This will be your starting position. 3. Use your right arm’s biceps muscle to curl the arm grip all the way up until your forearm touches your biceps. Only your forearm should be moving up with the arm grip while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 4. Squeeze in your biceps muscle as hard as you can, then slowly bring the arm grip back down to its starting position, while keeping your biceps muscle fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch arms and legs positions then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by using the rest of your body to help you curl the weight. Lower down the weight resistance if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while holding a pair of dumbbells hanging down at arm’s length on each side held in a neutral grip, with the palms of your hands facing inwards. Place your feet at about hips width apart, and always maintain a straight & upright posture while performing this exercise. This will be your starting position. 2. Use your right arm’s biceps muscle to curl the weight in your right hand all the way up until your forearm touches your biceps. Only your forearm should be moving up with the dumbbell, while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the weight back down to it’s starting position, while keeping your biceps muscle fully engaged and under constant tension. Tip: Do NOT start curling one arm before your other arm has returned completely back down to it’s starting position. 4. Repeat this exact motion with your left arm and that will be considered as a ‘single repetition’. 5. Continue alternating in this manner with both arms for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weights up or cheat by using the rest of your body to help you curl the weights. Pick a lighter set of dumbbells if you ever felt that you can’t properly curl the weights without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while holding a pair of dumbbells hanging down at arm’s length on each side held in a neutral grip, with the palms of your hands facing inwards. Place your feet at about hips width apart, and always maintain a straight & upright posture while performing this exercise. This will be your starting position. 2. Use your right arm’s biceps muscle to curl the weight in your right hand all the way up until your forearm touches your biceps while maintaining a neutral grip (palm facing inwards). Only your forearm should be moving up with the dumbbell, while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 3. Squeeze in your biceps muscles as hard as you can, then slowly bring the weight back down to it’s starting position, while keeping your biceps muscle fully engaged and under constant tension. Tip: Do NOT start curling one arm before your other arm has returned completely back down to it’s starting position. 4. Repeat this exact motion with your left arm and that will be considered as a ‘single repetition’. 5. Continue alternating in this manner for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weights up or cheat by using the rest of your body to help you curl the weights. Pick a lighter set of dumbbells if you ever felt that you can’t properly curl the weights without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.