Bodybuilding.com - Personal Trainer Transformation Guide: Exercise 6!

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By: Personal Trainer Guide

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Part 9:

Planning

Part 10:

Appendix

Biceps

Upright Row: Keeping your elbows out, pull up to the middle of your chest. Exhale as you are pulling up. Without pausing, slowly lower the weight as you inhale.	Completing the movement: You should be standing when performing this exercise. Your hands should be about eight inches apart. Feet should be shoulder width apart.

Dumbbell Curl: Palms should be facing out. Feet should be shoulder width apart. Your back should be straight.	Completing the movement: Lift the weight to the up position while exhaling. Do not swing the weight up or bend your back. Without pausing, slowly lower the weight for a count of three.

Barbell Curls: Your feet should again be shoulder width apart. Your grip is shoulder width apart as well. Keep your back straight during the exercise. Do not swing the weight up.	Completing the movement: Lift the weight to your chest. Exhale as you are bringing the weight up. Without pausing at the top, slowly lower the weight. Inhale as you lower the weight.

Hammer Curls: This bicep exercise is a variation of regular dumbbell curls. It will help build the peak of the bicep. Your feet should be shoulder width apart. You palms should be facing in towards your side.	Completing the movement: Raise both dumbbells at the same time. Exhale as you bring them up. To keep your form, pretend like you are trying to poke your shoulders with your thumb. Without pausing at the top, slowly lower the weight and inhale.

Incline Dumbbell Curls: Simply a variation of dumbbell curls. You will be using an incline bench for this exercise. Feet shoulder width apart. Palms facing out.	Completing the movement: Lift the dumbbells and exhale as they come up. Without pausing, slowly lower the dumbbells to the down position. Inhale as the weight is being lowered.