Monday, 10th July 2017
Blast your biceps and get ‘beach body ready’ this Summer with our 45-60 minute workout.
The term ‘Suns out, Guns out’ has never been more appropriate!
(Complete 3 sets of between 8-10 reps with a 90 second rest in between)
Directions to start:
This dual exercise targets both the back and the biceps and incorporates a fixed overhead bar. Grasp the bar and hang freely, arms fully extended and ankles crossed behind you. Pull your body upwards keeping your elbows tight to your sides. Hold as your chin crosses the level of the bar, then lower yourself to return to the dead-hang position.
This simple Barbell Curl is one of the most popular exercises on the planet! Start by holding a barbell with a shoulder-width underhand grip, arms extended. Keep your abs tight, chest up and head straight as you contract your biceps; to curl the bar from your hip area toward your upper chest, keeping your elbows stitched to your sides throughout. Pause and squeeze your biceps at the top, then slowly return the weight along the same path.
This simple free-weight exercise has yet again been a key gym favourite for decades. Holding a dumbbell in each hand at your sides, keeping your chest up, curl one weight towards the same-side shoulder, squeezing your biceps hard at the top, then lower to the start; repeat with the other arm.
Hold an EZ Curl Bar at the wide outer handle. The palms of your hands should be facing forwards and slightly tilted inwards. Keep your elbows close to your torso, whilst keeping your upper arms stationary, curl the weights forward while contracting the biceps. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a second and squeeze the biceps hard. Then slowly lower the bar back to the starting position; this is one repetition.
Seat yourself on an incline bench with a dumbbell in each hand. Allow the dumbbells to hang at your side. This will be your starting position. Initiate the movement by flexing at the elbow, attempting to keep the upper arm stationary. Continue to the top of the movement and pause, then slowly return to the start position.
Sit down on a flat bench with one dumbbell in front of you in-between your legs. Using your right arm, pick up the dumbbell and place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out; only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Slowly begin to bring the dumbbells back to starting position as you breathe in. Repeat the movement with the left arm.
Hold the Cable Curl Bar with an underhand grip, elbows extended. Keep your abs tight, chest up and head straight as you contract your biceps to curl the bar towards your chest, keeping your elbows at your sides throughout. Hold and squeeze the contraction at the top, then slowly return the bar along the same path.
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