Go to training tips for : - Dec08 / Jan09 / Feb09 / Mar09 / Apr09 / May09

Training Tips - June 2009

Exercise: Bicep Curl
Primary Muscle: Bicep brachii
Skill Level: Beginner/Intermediate

Remember to always warm up before any exercise. Warming up reduces the risk of injury and gets muscles ready to do a set of Bicep Curls. You can actually lift/push/pull/etc more if you go through a proper warm up routine, as compared to diving straight into the exercises. Make sure to stretch your Biceps and Forearms - key muscle groups in a Bicep Curl.

1. Start the exercise in a standing position with your feet shoulder width apart and your knees soft and relaxed. (Fig.1)
   
   
2. Hold a pair of dumbbells with an underhand grip and also shoulder width apart. (Fig.1)
   
   
3. Keeping the elbows tucked into the body; let the dumbbells hang in front of your thighs. (Fig.1)
   
   
4. Start the bicep curl by bending at your elbows to curl the dumbbells up to shoulder level.
   
   
5. Pause momentarily at this top position and squeeze the biceps. (Fig.2)
   
   
6. In a slow controlled manner, lower the weights back to the starting position.  (Fig.1)
   

Exercise: Fitball Bicep Curls
Primary Muscle: Biceps brachii
Secondary Muscles: Abdominals, Obliques and Erector Spinae
Skill Level: Intermediate/Advanced

1. Using the Fitball will create are more challenging exercise than a standard Bicep Curl. The Core muscles (abdominals, obliques and erector spinae muscles) are brought into play, taking energy away from the arms to aid in stabilising the body. (Fig 3)