Now, keeping your elbows by your sides,
curl your dumbbells up to your shoulders, contracting your biceps.
Curl the dumbbells up to the chest, then press up above your chest.
Slowly
curl the dumbbells up towards your shoulders.
Maintaining a straight back,
curl the dumbbell up towards the chest while contracting the biceps and make sure that only the forearms move.
An example would be Dumbbell Curls, where it takes 1 second for you to
curl the dumbbell up and then 1 second to lower it back down.
Slowly
curl the dumbbell up toward your arm without bending your elbow.
And the standard way of setting up and performing the Incline Curl is just fine... there's nothing inherently wrong with lying back on an incline bench, letting your arms hang down beside you then
curling the dumbbells up to the top position.
Using the dumbbell concentration curl as an example,
curl the dumbbell up toward your shoulder in the typical fashion.
Not exact matches
Curl up until your biceps are fully contracted and the
dumbbells are at shoulder level.
Examples of mid-range movements are: leg press, bent - over barbell rows,
dumbbell bench press,
dumbbell overhead press, barbell biceps
curls, dips and pull -
ups.
Curl one of the
dumbbells up, bending the elbow and bringing the weight to your shoulder.
«I also supinate, which means that I start with the
dumbbells facing each other at the bottom, but as I bring them
up, I start turning my wrists out so that by the time they are at the top, they're in the standard
curl position», explains Heath.
Chin
ups — 3 sets to failure Bent rows / Deadlifts (alternate each week)-- 2 - 3 warm
up sets then 2 x 5 - 8 reps Wide grip lat pull - downs 2 work sets, 8 reps EZ
curls — 2 sets,8 - 10 reps Hammer
dumbbell curls — 2 sets, 8 reps Crunches — 3 sets, 25 reps
Keeping the upper arms stationary,
curl the weights
up while keeping your knuckles facing one another, until the biceps are fully contracted and the
dumbbells are at shoulder level.
Which do you think places more tension on your biceps for example,
dumbbell curls or weighted chin
ups?
By contracting your biceps and flexing your elbows,
curl the weights
up until your biceps are fully contracted and the
dumbbells are at shoulder level.
Than he'd take a
dumbbell in the hanging hand and
curl it
up without moving the upper arm.
What do you think will help you build more strength and mass and where can you use bigger amount of weight — leg extensions or squats, bench presses or
dumbbell flies, a biceps
curl or a chin
up where you lift your own body weight?
A typical superset can include machine leg presses and lying leg
curls, wide grip pull -
ups and push -
ups, cable side laterals and seated
dumbbell presses, or close grip bench presses and barbell
curls.
Grab a
dumbbell with your left hand, using a neutral grip, and
curl and press the weight overhead while keeping your head
up, shoulders back and spine neutral.
Amanda Ferguson demonstrates push -
ups, bicep
curls and
dumbbell rows.
Squat — 1 × 20 (do as many warm
up sets as you think you will need to be well prepared)
Dumbbell pullover — 1 x 20 Bench press — 2 x 8 - 10 Bent over barbell rows 2 × 8 - 10 Military press — 2 x 6 - 8 Barbell
curls — 1 x 15 Crunches 2 x 20
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin
up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or
dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher
curl, barbell or
dumbbell curl, cable
curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg
curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
Day One — Pull Deadlifts 3 sets x 5 reps Rows 3 sets x 6 - 8 reps Weighted pull
ups or chins
ups 3 sets to failure Barbell or
dumbbell curls — 5 sets x 5 reps
Dumbbells, Barbells, Cardio Machines, Medicine Balls, Rubber Bands, Step Machine, Stationary Bike, Elliptical Machine, Spin Bike, Swiss Ball, Squat Machine, Flat Bench, Incline Bench, Decline Bench, Kettle Bell, Shoulder Press, Smith Machine, Leg Press, Hack Squat, Cables, Leg Extension Machine, Leg
Curl Machine, Stair Stepper, Hip Abductor, Chin
Up Machine, Pull
Up Machine, Lat Pull Down Machine, W Bar, Straight Bar, Seated Leg
Curl, Yoga Mat
With a pair of
dumbbells,
curl one
up to your shoulder — palm
up, turn the palm outward at the top and then lower the
dumbbell down.
dumbbells and do
curl ups 12 sets of 12.
Available Exercises - Squats, Pull -
Ups, Calf Raises, or use a
Dumbbell Bench like the DF9500, DF102, DF9000, or DF8000 to do these exercises: Bench Press, Incline Press, Military Press, Decline Press, Exercise Dips, Leg
Curl and Leg Extensions
Biceps standing biceps
curl with straight bar and arm blaster, standing biceps
curl with straight bar and narrow grip, standing
dumbbell curl with palms
up.
A Home Gym can range from a simple pair of Adjustable
Dumbbells and Bench for Bench Press to a total Home Gym with Lat Pull downs, Chin
Up bars, Bench Press / Shoulder Press, Leg Press and even Hamstring
Curls.
Excellent exercises; there are a lot of exercises in this book you've probably never have heard of such as the Lateral
Dumbbell Swing, Reverse
Curl Body Drag Style, Barbell 1 / 4th Roll
Up and Alternate Calf Heel.
Wrist
curls are performed by holding a barbell or two
dumbbells with palms face
up and
curling the weight upwards using your wrists.
If you are prone to tendonitis or are recovering from it, just do the palms
up wrist
dumbbell curls.
For example, with a bicep
curl, you might normally lift the
dumbbell from down by your side
up toward your shoulder for a full range of motion.
Routine 3: Medium — Heavy Weight Warm -
up Bench Press: 15 / 12 / 8 / 6 / 4 / 2 / 1 reps Barbell Squat: 20 Reps (Deep Breathing / 60 % RPM) Bent Over Barbell Row: 15 / 12 / 10 Reps Incline
Dumbbell Bench press: 50 Reps Seated
Dumbbell Curls: 15 Reps
Pulling in a Chin -
up,
curling of a
Dumbbell.
For example, holding
dumbbells, barbells, doing chin
ups, pull downs, bicep
curls, and the list just goes on.
Upper Body Workout standard crunch 4 set rep 25 Oblique crunch 2 each side set rep 25 hammer
curl 2 set rep 25
dumbbell press set 2 rep 25 15 push
ups standing...
Place a light
dumbbell or weight in that hand, slowly lower the weight toward the floor and then
curl it
up and toward your body.
Weighted Chins: 2 sets x 8 — 10 reps x 1 Drop Set Bodyweight Weighted Dips: 3 sets x 8 — 10 Reps x 1 Drop Set Bodyweight Preacher
Curl: 2 sets x 8 — 10 reps Hammer Strength Chest Press: 3 sets x 8 — 10 Reps Pallof Press: 3 sets x 12 reps
Dumbbell Pullovers: 2 sets x 8 — 10 Reps Plyo - Push
Ups: 3 Sets to Failure
Begin in the same position, but as you
curl the weight
up move the
dumbbell across your upper body toward your opposite shoulder keeping your upper arm stable.
Start with your thumbs forward and supinate the
dumbbells as you
curl up as in standing
dumbbell curls.
Trainers will toil for
up to an hour at times performing set after set of barbell
curls,
dumbbell curls, and machine and cable
curls in order to reach their goals.
Rather than putting all your effort into single - arm movements for exercises like
curls, rows or extensions, pick
up two
dumbbells or kettlebells.
Monday - Chest, Biceps, Triceps flat bench - 2 sets 8 reps barbell
curl - 2 sets 10 reps incline bench press - 2 sets 8 reps Tricep dumbell extension - 2 sets 10 reps incline
dumbbell curl - 2 sets 10 reps triceps cable press down - 2 sets 10 reps Core workout - Sit -
ups, leg lifts etc..
front squat 2 x 6 - 8 seated knee extension 2 x 10 - 15 leg
curl — either seated or supine 1 x 10 - 15 prone
dumbbell row on high bench 2 x 8 - 12 parallel bar dip 1 x 8 - 12 barbell row 1 x 8 - 12 French press with EZ bar on decline bench 1 x 8 - 12 standing biceps
curl with straight bar and narrow grip 1 x 8 - 12 crunch 1 x 15 - 20 incline reverse crunch with hip lift 1 x 19 - 15 back extension 1 x failure (start with just one rep and slowly work
up to fifty) 4 - way neck work with towel 15 sec.
Curl up towards your face, and as your bring the weight back down, let the
dumbbell roll slightly to your fingertips.
Without moving upper arms,
curl weights
up until
dumbbells are shoulder level, then lower to starting position.
Pulling Power Movement: Bent over or Pendlay rows 3 sets of 3 - 5 reps Assistance Pulling movement: Weighted Pull
ups 2 sets of 6 - 10 reps Auxiliary Pulling movement: Rack chins 2 sets of 6 - 10 reps Pressing Power Movement: Flat
dumbbell presses 3 sets of 3 - 5 reps Assistance pressing movement: Weighted dips 2 sets of 6 - 10 reps Assistance pressing movement: Seated
dumbbell shoulder presses 3 sets of 6 - 10 reps Auxiliary
curling movement: Cambered bar
curls 3 sets of 6 - 10 reps Auxiliary extension movement: Skull crushers 3 sets of 6 - 10 reps
At the same time as you lunge backwards, bring the
dumbbells up towards you in a
curl, keeping your upper arms by your sides throughout the movement.