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This manual will teach you everything you must do to have a great body.
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Biceps
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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.
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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.
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Dumbbell Curl:
- Palms should be facing out.
- Feet should be shoulder width apart.
- Your back should be straight.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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![Personal Trainer Transformation Guide: Exercise 6!]()
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