Workout Directory
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| Body Part : Biceps | |||||||||||||||
| Exercise : Hammer Curls With Rope | |||||||||||||||
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Instructions
Grasp the rope with both hands in about the middle of the rope. Keep elbows at sides at all times during the whole movement. All the motion should be in your forearms. Do not arch or swing your back to create momentum to pull the weight up. Curl the weight up to the top - and squeeze to contract your bicep muscle. Then slowly lower the weight back to the starting position and repeat.
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| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 8-12 | 3 | ~2 Minutes |
| Weight Gain | 8-12 | 3 | ~2 Minutes |
Grab the bar and hold it like shown in the photograph (underhanded grip). Keep your elbows still and next to your body. All the movement should be in your forearms as you curl the weight up. Then lower it back down and repeat. DO NOT swing your back in an attempt to lift the weight.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 8-12 | 3 | ~2 Minutes |
| Weight Gain | 8-12 | 3 | ~2 Minutes |
Grasp the dumbbells in each hand. Slowly curl the dumbbell up while at the same time twist it so it is parallel with the ground. The key is to keep your upper arm perfectly still so that the only movement is in your forearm - which is performing the curl. When the dumbbell reaches the top squeeze or contract your bicep muscle for a second or so. Then slowly lower the weight back to the ground and repeat with the other arm.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 8-12 | 3 | ~2 Minutes |
| Weight Gain | 8-12 | 3 | ~2 Minutes |
Grab the barbell as shown. Keep your elbows close and still next to your body. All the movement should be in your forearm as you curl the weight up. Then lower it back down and repeat. DO NOT swing your back in an attempt to help the weight up.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 8-12 | 3 | ~2 Minutes |
| Weight Gain | 8-12 | 3 | ~2 Minutes |
Sit on a preacher bench as shown in the photograph. Keep your elbows and forearms on the pad. Do not swing back or use your back to lift the weight. You may have to adjust the bench until you feel comfortable with it. Keep in mind you want to use the bench so that you are not able to cheat. In other words, use it so that you are only using your biceps to lift the weight.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 8-12 | 3 | ~2 Minutes |
| Weight Gain | 8-12 | 3 | ~2 Minutes |
For this exercise it is in 3 parts. You are going to do 21 repetitions. For the first 7 repetitions look at the top picture. Lift the weight until your forearms are parallel with the floor. Then for the next 7 repetitions look at the picture in the middle. Lift the weight until it is at the top of your chest. And lower it back down until it is parallel with the floor again - but no lower - do not let the weight fall all the way back down. And finally, for the last 7 repetitions you will let the weight fall all the way back down and you will curl it all the way back up to your chest - just like doing regular curls with it. If you are still confused watch the video for a demonstration.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 21 | 3 | ~2 Minutes |
| Weight Gain | 21 | 3 | ~2 Minutes |
To do this exercise place your hands on the bar about shoulder width apart - palms facing TOWARDS YOU. Now, pull on the bar until your chin goes over the bar. Then slowly lower yourself back into the starting position.
Keep in mind this is a bodyweight exercise and you may not be able to as many reps as I suggest. That is OK because this is a more advanced exercise. But, you have to start somewhere. However, keep in mind that if you can do above and beyond the number of reps I suggest then use a weight belt with weights attached.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 8-12 | 3 | ~2 Minutes |
| Weight Gain | 8-12 | 3 | ~2 Minutes |
You can grip the bar in various positions - narrow grip - and wide grip. Adjust your grip to see which feels best to you. To perform, keep your elbows close to your sides and use only your forearms to lift the weight. Do not swing your arms up or use your back to help the weight up. Remember, all the movement should be in your forearms.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 8-12 | 3 | ~2 Minutes |
| Weight Gain | 8-12 | 3 | ~2 Minutes |
Lay on a incline bench as shown in the photograph. You want to lower the bench one notch below what you would normal use for incline dumbbell presses. Use only your biceps to lift the weight up and then lower and repeat. Watch the video for a better demonstration.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 8-12 | 3 | ~2 Minutes |
| Weight Gain | 8-12 | 3 | ~2 Minutes |
Grab the handles on the pulley cables as shown in the photograph. The key to this exercise is keeping your elbows back and using ONLY your biceps to pull the weight in. DO NOT let your elbows move forward. And try to keep your your upper arms still - all the movement should be in your forearms. Watch the video for a better explanation.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 8-12 | 3 | ~2 Minutes |
| Weight Gain | 8-12 | 3 | ~2 Minutes |
This exercise is much like alternate curls. The only difference is in the curl. Stand as shown in the photograph. Lift the weight up while keeping your upper arm still next to your body. All the movement should be in your forearm. You want to keep the dumbbell in the same position the whole time. Do not twist or move it from the starting position. Also, do not swing your back to lift the weights.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 8-12 | 3 | ~2 Minutes |
| Weight Gain | 8-12 | 3 | ~2 Minutes |
Sit on an incline bench as shown in the photograph. You want the incline to be slightly higher than that of the incline dumbbell press. If you are confused take a look at an incline barbell bench and get the incline a little higher. Now, let your arms rest to your sides as gravity will pull them down to the right position. Then use your biceps to lift the weight up while you keep your upper arms and elbows still. Then repeat with the other arm.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 8-12 | 3 | ~2 Minutes |
| 8-12 | 3 | ~2 Minutes |