Biceps

Biceps are a very important muscle to develop, not only does it help your arms to look great, it helps you to have a more toned and defined set of biceps. Today I will share with you some neat bicep exercises that I found online. 

How to do the Back Dumbbell Row

Start the one arm dumbbell row by kneeling down on an exercise ball with the opposing arm holding onto a dumbbell. To begin slowly bring the dumbbell upwards to your chest keeping your elbow tight as possible into your body. Slowly bring the weight back down to the starting position.

One Arm Dumbbell Row On Exercise Ball Spotter Information:

Kneel beside the exerciser focusing on their balance and try to encourage the participant.

How to do the Standing Row (Elastic Band)

Start by standing up straight and have the middle of the band tied to the door knob so you can still grab both ends. Now with your hands grabbing both ends extend fully while keeping tension on the band. Now slowly bring the band in tight to your body contracting your shoulder blades. Now return to the starting position.

Spotter Information:
Can be used for motivation

How to do the One Arm Row

While grabbing a dumbbell in one hand, bend forward keeping your back level with the ground. Keep your non-working hand on the bench for support. Start with the weight down by your side keeping your palm facing your body. Steadily lift the dumbbell by your side concentrating on your back doing the work rather than your bicep. Every exercise including this one should be kept under control at all times.

Spotter Information:
Spotting can be done by kneeling beside the participant and either lifting the weight itself, or standing and pulling the participants arm up.

How to do the One Arm Cable Curls

Start with a cable in one hand standing perfectly erect. Now raise the weight while keeping your elbow into your side and breathing out on the way up. Breathe in on the way down and return to the starting position.

Spotter Information:
Stand beside the subject while they are performing the movement.

How to do the Dumbbell Curls

This is performed by starting with dumbbells in either hand, sitting on a big ball, with your back and head straight, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows tight in to your body. Lower the weight slowly back to the starting position.

Spotter Information:
Spotting can be done by standing in front of the individual.

Tune in tomorrow for tricep exercises.