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.
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.
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?
Amanda Ferguson demonstrates push -
ups,
bicep curls and
dumbbell rows.
Maintaining a straight back,
curl the
dumbbell up towards the chest while contracting the
biceps and make sure that only the forearms move.
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
Biceps standing biceps curl with straight bar and arm blaster, standing biceps curl with straight bar and narrow grip, standing dumbbell curl with pal
Biceps standing
biceps curl with straight bar and arm blaster, standing biceps curl with straight bar and narrow grip, standing dumbbell curl with pal
biceps curl with straight bar and arm blaster, standing
biceps curl with straight bar and narrow grip, standing dumbbell curl with pal
biceps curl with straight bar and narrow grip, standing
dumbbell curl with palms
up.
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.
For example, holding
dumbbells, barbells, doing chin
ups, pull downs,
bicep curls, and the list just goes on.
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.
• Alternate three sets of 15 side lunges (alternate sides) with three sets of 20
dumbbell bicep curls to shoulder press (with palms
up curl dumbbells into your chest keeping your elbows close to your sides, press
dumbbells up, bring your arms back down, reverse
curl and repeat).
Now, keeping your elbows by your sides,
curl your
dumbbells up to your shoulders, contracting your
biceps.