Friday - Arms!

January 6, 2017

Here is a fun arms workout for you to try!

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Standing Hammer Curl:
  1. Stand up with your torso upright and a dumbbell on each hand being held at arm's length. The elbows should be close to the torso.
  2. The palms of the hands should be facing your torso. This will be your starting position.
  3. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
  4. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
  5. Repeat for the recommended amount of repetitions.close-grip-bench-press-weightlifting-routine.jpg
Close-Grip EZ-Bar Press:

1.Lie on a flat bench with an EZ bar loaded to an appropriate weight.
2.Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
3.Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
4.Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
Repeat.

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Alternating Incline Dumbbell Curl:
  1. Sit down on an incline bench with a dumbbell in each hand being held at arm's length. Tip: Keep the elbows close to the torso.This will be your starting position.
  2. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.Tip: Only the forearms should move.
  3. Slowly begin to bring the dumbbell back to starting position as your breathe in.
  4. Repeat the movement with the left hand. This equals one repetition.
  5. Continue alternating in this manner for the recommended amount of repetitions.Cable_Triceps_Kickback.png

Cable Kickbacks:
  1. Set up for the cable tricep kickback by attaching a single grip handle to a low pulley cable machine and selecting the weight you want to use.
  2. Grasp the handle using your left hand with an overhand grip and take a step back from the cable machine.
  3. Keeping your feet together and knees slightly bent, bend down until your body is around parallel to the floor.
  4. Use your free right hand to stabilize yourself.
  5. Bring the elbow up as far as possible and keep it tight in by your side. This is the starting position for the exercise.
  6. Keeping your elbow in place and your body fixed, and extend your arm out as far as possible.
  7. Squeeze the tricep , and then slowly lower the weight back to the starting position.
  8. Repeat for desired reps.

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Standing Barbell Curl:
  1. Hold a barbell with both hands, palms up and a few inches apart.
  2. Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
  3. Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
  4. Slowly go back down to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.

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One Arm Cable Tricep Extension:
  1. With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.
  2. Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.
  3. As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Tip: Only the forearms should move. Your upper arms should remain stationary at all times.
  4. Squeeze the triceps and hold for a second in this contracted position.
  5. Slowly return the handle to the starting position.
  6. Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.


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Seated Preached Curl:
  1. To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
  2. With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
  3. As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
  4. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
  5. Repeat for the recommended amount of repetitions.

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