Personal Trainer Transformation Guide: Exercise 6!

This manual will teach you everything you must do to have a great body.
Navigation:



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.