![]() l Follow with the second set of seven reps, where you should lift the weight from halfway to the end of your range of motion. l For the first seven reps, lift the dumbbell through the first half of your range of motion. ![]() Why do we do this? Mainly because the biceps are very resilient muscles that do not often have to function through their full range every time they are used, so this approach is very good at creating a reaction. These are deceptively hard! The aim is to perform the three sets of seven reps immediately after each other. When my clients cheat in this way I make them touch their butt cheeks and shoulders against a wall (touching, not leaning), and then do the the curls – you simply can’t cheat. There is a huge temptation to lean forward during this move. l Then, lower the weight back to the start position. l Keep the upper arms hanging vertically, then using your biceps lift the dumbbell up until you have closed the elbow joint completely. L Stand with your feet no wider than your pelvis and hold the dumbbell so that your knuckles are facing forward. This has no adverse effect on the curl and is also beneficial for coordination.Įxercise 2 bicep reverse curl, over grip l What can you possibly do to a bicep curl to make it more interesting? With my clients, if their attention starts to wander I make them change their foot position every couple of reps, so they shift their weight from one foot to the other and stand in a slightly split stance (one foot forward). Personally, if a little bit of additional muscle is recruited in a move, I don’t mind – and it’s natural. * Some personal trainers tell you to keep your elbows in, to encourage you to isolate the bicep muscle, but that’s not really how the body works. ![]() l Then, lower the dumbbell back to the start position. l With your palms facing forward and your upper arm hanging vertically*, lift the weight up until you have closed your elbow joint as far as it will go. as wide as your pelvis or you will hit the sides of your legs with the dumbbell. Stability l strength l power l isolation a ![]() How to use the dumbbell training sessionsĪnd finally… Fitness glossary About the author Index Which moves should I do? The classic moves The best of the best Dull, but dependable Trash! Don’t waste your time trainer system (Simple, Achievable, Functional, Exercise) How to use this book FAQs Find your starting point Assess, don’t guess Isolation vs integration Learn it, then work it First you need stability Add some strength Power beats size The total dumbbell workout Trade secrets of a personal trainerġ the basics of exercising with dumbbells ![]()
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