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Standing Barbell Curl

Standing Barbell Curl

Start each bicep workout with a basic exercise such as the standing barbell curl. Do a couple progressively heavier warm up sets and then keep the same weight for 3 sets of 8-10 reps. Rest about 1-2 minutes in between each set.

barbell curls

barbell curls

 

This is the way your sets may go:

– On the first set you should get all 10 reps with good form.

– On the second set you’ll usually have to use a slight bit of body momentum on the last couple reps to complete the set as your muscles will get a bit fatigued from the first set.

– On the third set you should get about 6-8 reps and then you can put the bar down for a 10 second rest pause before completing the rest of the set.

– When you work up to doing 3 sets of 10 reps with perfect form, up the weight by 5 pounds for your next workout.

 

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T-Bar Row

If you have a T-Bar machine, this is a good exercise for building the major muscles of your back and biceps.

T-Bar Row

T-Bar Row

T-Bar Row

T-Bar Row

Steps

Place your feet on either side of a T-Bar Machine. With your knees slightly bent and abs drawn in, grasp the handles with a narrow grip.

Bend your body at your waist so that your torso is almost parallel to the floor.

From this starting position, slowly pull the bar up towards your chest.

Pull the bar as high up as you can. Hold the top of this exercise for a moment then lower the handles back to the starting position.

Tips

Keep your elbows close to your body while doing the T-Bar row.

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One Arm Upright Row

One Arm Upright Row

One Arm Upright Row

One Arm Upright Row

One Arm Upright Row

Steps

Stand with your feet shoulder-width apart and your abs tight.

Grip a dumbbell in your one hand with an overhand grip and your palm facing your body.

Raise the dumbbell up to just in front of your shoulder. Lead with your elbow and focus on using your deltoids and traps to drive the exercise.

Hold the top postion then lower the dumbbell into the starting position. Do a set then swop arms.

Tips

For added stability, do this exercise next to a wall or machine and hold on with your free arm.

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Dumbbell Bench Press

The dumbbell bench press is a great alternative to the standard bench press.\nYou can do the dumbbell bench press without relying on a spotter. It’s also good to alternate between the standard bench press and the dumbbell bench press so your muscles don’t get too used to either.

Dumbbell Bench Press

Dumbbell Bench Press

Dumbbell Bench Press

Dumbbell Bench Press

Steps

Pick up your dumbbells and hold them at your sides. Then sit on the edge of your flat bench. Sit back as you use your thighs to lush the weights up to their starting position. Start with your arms holding dumbbells about an inch higher than your chest.

The dumbbells should be in line with the middle of your chest so that your arms are comfortably out to the sides. Slowly push the dumbbells up.

Focus on using your chest and triceps to push most of the weight. Stop when your arms are straight and the dumbbells are directly above your chest. Don’t clank the dumbbells together or spin them around when you get to the top. Next, slowly lower the dumbbells.

Don’t let gravity do the work. You should be resisting gravity all the way down. The rep ends when the dumbbells are back to 1 inch above your chest.

Tips

Breathe comfortably and deeply. Especially while you’re pushing the dumbbells up.

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Crossover With Bands

The crossover with bands exercise targets your chest and biceps while offering a unique, variable resistance.

Crossover With Bands

Crossover With Bands

Crossover With Bands

Crossover With Bands

Steps

Wrap a resistance band around the post of an exercise machine at about your chest height. Then face away from that post and grab the handles of the resistance band in each land and spread your hands out to your sides.

Vary the starting resistance by stepping towards or away from the pole.

Stand with your feet shoulder-width apart, your knees slightly bent and your abs tight. Pull the handles of the resistance band away from the post so that your hands eventually meet directly in front of your chest.

Once they meet, hold that position for a few moments, then return to the starting position with your hands at your sides.

Tips

Try find a post that it as straight as possible, this will make it far less likely to slip.

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