Beautiful Biceps
November 24, 2009
Strong biceps are not only for show, but serve lifestyle functionality – they carry groceries, kids, and bags. Try this Biceps routine to improve your strength, stamina, and shapely arms.
I have also included some inspiring songs to keep you going with your weight training routines.
Routine
Incline Bicep Curl on Ball 3×15 – Eddie Brickell “What I Am”
Preacher Curl on Ball 3×15 – Akon “Right Now”
EZ curl bar 3×15 – Jesus Jones “Right Here Right Now”
Exercise 1
START: begin on top of the ball and roll the body forward. Balance on the upper shoulders and middle back. The hips will be lower than the knees, and the knees should be bent a little more than 90 degrees keeping the knees above the ankles. The arms are hanging down towards the ground and the elbows may balance on the ball slightly
Movement 1: The hands are facing forward away from the body. Begin to curl the arms up to the shoulders. Take about two counts to lift up.
Movement 2: Using the same tempo, take two counts to let your arms straighten and lower towards the ground keeping a slight bend in the elbow.
Exercise 2
START: Use a smaller Fit Ball about 35cm or 45cm is good. Sit on a bench with the legs on each side. The ball should be close to the body and the arms will rest on top of the ball shoulder width apart with the palms facing towards the ceiling. The body will feel as if it is leaning slightly forward so remember to keep the spine straight.
Movement 1: Arms are slightly bent and they curl simultaneously towards the shoulders. Palms remain up towards the ceiling. Be sure not to allow the wrists to move at all. Keep them in alignment with the forearm.
Movement 2: Slowly return the arms to the start position with a slight bend in the elbows.
Exercise 3
START: Have the hands in the close diagonal curve on the easy curl bar. Feet should be shoulder width apart with a slight bend in the knees. (This can also be done on the Bosu ball for more core work.)
Movement 1: Arms will curl the bar up to touch the shoulders at a slow and steady pace.
Movement 2: Return the arms back to the start position leaving a slight bend in the elbow.
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