 |
|
|
workouts
men: biceps
By Martha Lourey Bird | MSpSC, BSpSC (ExSc), DipRT
Aim to complete up to three sets of between 10 and 20 repetitions of each exercise (when you're alternating arms, do 10 to 20 on each side), and be sure to rest a couple of minutes between sets. Remember to keep your movements slow and controlled so your muscles are doing the work, not your momentum.
| Instructions |
|
| 1. |
bicep curls
Stand with your feet shoulder-width apart and knees slightly bent and hold the bar with an underhand grip, as shown — be sure to ask a spotter for help. Keep your back straight and upper arms by your sides at all times. Slowly bend elbows, curling the bar up towards your shoulders. Lower the bar slowly to return to the starting position. |
 |
| 2. |
alternating curls
Begin with both arms straight and elbows tucked in against your sides. To perform the bicep curl, bend one elbow at a time, bringing the weight all the way up to your shoulder, as shown, and then slowly back down again. Keep your movements steady as you alternate arms. |
|
| 3. |
chin-ups (narrow grip)
The toughest one of all! A great exercise for working the biceps if you use the underhand, narrow grip shown. However, the exercise requires a big effort so you may have to start doing chin-ups one at a time. Hang from a bar, tighten your abs and pull up until your chin is in line with the bar. |
|
|
| |
Activity POINTS® values
Want to know how many Activity POINTS values you've earned? |
| |
| |
| |
Safety tips
It's always a good idea to check with your physician before making any changes in your physical activity. |
| |
| |
|
|