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ARMS

Jan 29th, 2012

 

Standing Curls (Alternating) w/Blackbells

Standing Alternating Dumbbell Curl:

  1. Stand with feet about shoulder-width apart, holding dumbbells at your sides with palms facing inward. Do not lock out your elbows in this start position.
  2. Maintaining each elbow at its position at your side, bend one elbow to raise the dumbbell to your shoulder. As you raise the dumbbell turn your forearm so that your palm faces your shoulder when you reach the end position.
  3. Lower the dumbbell back to the start position. Repeat the exercise with the other arm.
  4. If you wish, you may alternate the dumbbells simultaneously. As you lower one dumbbell, you may begin to raise the other.

 

Standing Curls (Both Arms) w/Blackbells

Standing Simultaneous Dumbbell Curl:

  1. Stand with feet about shoulder-width apart, holding dumbbells at your sides with palms facing inward. Do not lock out your elbows in this start position.
  2. Maintaining each elbow at its position at your side, bend both elbow to raise the dumbbells to your shoulders. As you raise the dumbbells, turn your forearms so that your palms face your shoulders when you reach the end position.
  3. Lower the dumbbells back to the start position. 

 

Standing Barbell Curls:

  1. Stand with feet about shoulder-width apart, holding a barbell down in front of your thighs with hands in an underhand grip. Do not lock out your elbows in this start position.
  2. Maintaining your elbows positioned at your side, bend your elbows to raise the bar to your shoulders. 
  3. Lower the bar back to the start position. 

 

Sitting Curl on bench with Blackbells

Concentration Curl:

  1. Sit on a bench holding a dumbbell with one hand down between your legs. Stabilize the back of your upper arm against the inner thigh. Palm of your hand faces away from that supporting leg. Do not lock out your elbow in this start position.
  2. Rest the other hand on top of your other thigh.
  3. Maintaining the elbow at its position in space, bend the elbow to raise the dumbbell up toward the shoulder. Palm will face the shoulder when you reach end position.
  4. Lower the dumbbell to return to the start position.

 

Hammer Curl on Ball with Blackbells

Dumbbell Hammer Curl on Ball:

  1. Sit on stability ball with feet facing forward about hip-width apart. Hold dumbbells down at your sides with palms facing inward. Do not lock out your elbows in this start position.
  2. Maintaining each elbow at its position at your side, bend the elbow to raise the dumbbell to your shoulder. Keep your palm facing in the same direction throughout the movement.
  3. Lower the dumbbell back to the start position. 
  4. You may alternate raising the dumbbells one at a time. Or you may alternate them simultaneously so that as you lower one dumbbell, you begin to raise the other. Or you may raise and lower both dumbbells at the same time.

 

Reverse Curl Standing with Bar

Standing Barbell Reverse Curl:

  1. Stand with feet about shoulder-width apart, holding a barbell down in front of your thighs with hands in an overhand grip. Do not lock out your elbows in this start position.
  1.  Maintaining your elbows positioned at your side, bend your elbows to raise the bar to your shoulders. 
  2.  Lower the bar back to the start position.