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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Friday, May 19, 2017

Barbell Curl - Basics Of Biceps Training

barbell curl
Barbell curl is one of the top exercises for biceps. Performing this exercise you will definitely gain the following attributes to your bicepssize, definition, strength, stamina! ALWAYS remember to ensure that your elbows remain stationary and to the sides of your body during the entire exercise. Remember that the bar must move smoothly, without jerky movements! Use proper weight to do 8-16 (depending of the program you use) reps.  This is one of the main exercises for biceps so Barbell Curls should be done first if you are a beginner in bodybuilding.

This is the right technique to do Barbell Curl:
  1. Start in a standing position with your feet shoulder width apart and your knees relaxed.
  2. Grab a barbell with underhand grip - shoulder width apart.
  3. Stand upright and let the bar hang in front of your thighs.
  4. Bend at your elbows to curl the bar to shoulder level.
  5. Pause momentarily at this top position.
  6. Slowly lower the bar back to the starting position.


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.