Friday, December 27, 2013

Back to Biceps

It has taken a great deal of dedication to develop my entire body, but I'm especially conscientious about adding definition to my arms. Yesterday, the emphasis of my workout aimed at redefining and sculpting my biceps with a mixture of cardio and back exercises. Feel free to checkout below how I took it back to biceps!

In this clip I executing concentration bicep curls (L), dumbbell bent-over row (top R), and seated row (bottom R)

Music performed by Full Force "Ain't My Kind of Hype"

Concentration curl (L)
Sit on the edge of a bench with your feet wider than shoulder-width apart. Hold a dumbbell in your right hand and position your elbow on the inside of your right thigh, extending your hand toward the floor. Bend at the elbow to curl the weight toward your right shoulder. Pause for one count and contract your biceps, then slowly lower your arm back to the starting position, without locking it. Do four sets 8 to 10 reps on each arm.

Dumbbell bent-over row (top R)
Place your right knee on a flat bench, bending forward at the hip so that the spine is almost parallel with the bench. Holding a dumbbell in your right hand with the arm extended straight down from the shoulder. Raise the dumbbell while bending the elbow until the upper arm is parallel with the floor, keeping the arm close to the body. Lower the dumbbell to the starting position.
Do four sets of 10 to 12 reps on each side to complete one set. Repeat on the other side.

Seated cable row (bottom R)
Exhale as you pull the handle toward the side of your rib cage; focus on using your back muscles instead of your arms to complete the motion. Hold for one count, then inhale and slowly extend your arm. Do four sets of 12 to 15 reps.

*Remember not to lean forward as you extend your arms or backward as you pull – keep your torso as in the up-right position.

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