Can you guess the “unofficial” sign for working out? I’ll give you a hint ... it’s probably the most popular upper body muscle to train.
If you said biceps, you are correct. And the “curl” is the go-to exercise.
With it being a new year, and a fresh start for many, some of your best moves to utilize are the basic ones.
Our move today is a basic biceps curl. This move will be working the front side, upper portion of your arm.
You will need a set of light/medium weights if you are a beginner; if not, go as heavy as you can properly execute a full curl.
Begin this move by holding the weights in each hand. Stand tall, roll your shoulders back and down, lift your chest and engage your core with both arms extended straight down by your side, elbows closely tucked in to your torso. Gripping the hand weights, turn your palms forward facing from your body. You are ready to start moving.
Start by bending in the elbows and lifting the hand weights upward. Continue to lift in an upward angle, creating tension in your biceps for a full contraction. When you have reached your stopping point, slowly return your hands back down to your side. Keep this curl flowing on a two-count up and one-count down.
You can perform this move with both arms simultaneously or one arm at a time.
Shoot for at least 10 repetitions per set, for at least three to five sets.
Many choose to do bicep curls on their own, as the move is simple and a very visible muscle to work. But, of course, this move is great when added into any upper body routine.
And remember, anything can be used as hand weights: soup cans, salad dressing bottles or water bottles.
Get creative if the gym or equipment is not readily available. Now go pump up those biceps!
-- Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA, in Lakeland, Florida, can be reached at firstname.lastname@example.org