Bicep work outs:
Biceps work out #1: Preacher curls
Sit or stand with the arms resting on the support pad. Grasp the bar or dumbbell with an underhand grip. Inhale and raise the forearm(s) by bending the elbows. Exhale at the end of the effort. Begin with lighter weights and be careful not to overextend the arms at the elbow joint.
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| Here's Joe demonstrating preacher curls with bar (top) and dumbbell (bottom). |
Biceps work out #2: Dumbbell curls
Sit holding a dumbbell in each hand with arms hanging down and the palms of the hands facing the body. Inhale and bend the elbow, rotate the palm up before it reaches horizontal. To make this exercise work your muscles further continue by raising the elbow at the end of the movement.
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| Nelson is showing excellent form on the dumbbell curls here. |
Biceps work out #3: Pulley curls (High and Low)
Using the tethered weight machine in two ways. With the tether anchored low, stand facing the machine, grasp the handle with an underhand grip. Inhale and bend the elbow, upper arms at the side of your body, raising the forearm only. Exhale at the end of the movement.
Or, for high curls, stand between the two tethers, having them anchored in a high position. One handle grip in each hand, started with arms stretched out like a 'cross', inhale and bend the arms at the elbow bringing your fists towards your head. Exhale at the end of the movement.
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| Frederic is demonstrating both variations of the pulley curls, both high (top) and low ones (bottom). |
Do remember to balance your biceps work outs with triceps
work outs (and other muscle groups) in order to get a balanced healthy physique.
Triceps work outs:
Triceps workout #1: Push downs
Use the tethered weight machine with the tether anchored in a high position (use a bar or rope handle). Stand facing the machine, grasp the handle with an overhand grip, inhale and extend the forearms, keeping the elbows tucked into the body. Exhale at the end of the movement.
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| Eric is showing how to use the tethered machine for push downs, using one of several different hook-on handles we have available to choose from at the Body Shop gym. |
Triceps workout #2: Triceps kickbacks
Gripping a dumbbell in one hand stand in a running start position with both knees slightly bent, lent slightly forward, maintaining a straight back. Hold the upper arm fixed alongside the body, bend and extend at the elbow. Inhale when extending and exhale at the end of the movement. This is a small movement and looks rather easy, but it can be very effective. Perform reps until you feel a burn for best result.
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| Grace is showing the stance and movement of this exercise. |
Triceps workout #3: Lying triceps extensions (With bar or
dumbbells)
Lie on your back on a horizontal bench, grasp the barbell with an overhand grip or a dumbbell in each hand with a vertical grip. Start by holding the weight with straight arms above your chest. Inhale and bend at the elbow lowering the weight to the forehead or behind the head. Return to the initial position and exhale there.
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| Here's Ramon demonstrating how to execute lying triceps extensions with a bar. |
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| Kathy is showing a slight variation of the above exercise using a dumbbell. Lowering the weight across your face where you can see it gives you a bit more control and reduces the strain slightly, a good variation for women. |
Don't forget warming up, stretching and eating right. One of the most important aspects of muscle building is diet. Your body needs protein to have a fair chance of toning, fast food and cereal doesn't cut it. See other posts for food and supplement tips, or talk to Bruce for more information.
We would like to thank all of the gym members who participated in the photos for this blog post, we have the best members in the world!!!
