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Exercise of the Week: Bicep Curl

by | Sep 5, 2014 | Activity, Weekly Fitness Challenge

Bicep curls are a simple way to build and strengthen your bicep muscles. Whenever you’re doing a pulling motion with your arms you’re using your biceps – things like opening door, picking up a baby, starting the lawn mower.

When you picture a bicep curl you might immediately think you need dumbbells. This isn’t the case. There are a ton of items around your home or office that you can sub for weights.

One of the best homemade hacks is filling up a couple bags and using those (use those fabric shopping bags and fill them with an even amount of items to provide even weight on both arms). If you have a workshop, a couple heavy tools work pretty well too (like a pair of wrenches).   

One thing to be careful of when you’re not using exercise equipment is your form. Make sure you stop immediately if things feel uncomfortable or if you feel any pain.

EOW - Bicep Curls

Instructions:

  1. Stand up straight, shoulders back with a weight in each hand.
  2. Keeping your upper arms still, and curl your arms up towards your chest making sure to squeeze your biceps.
  3. Slowly lower your arms back down to the starting position.

Start off with 3 sets of as many reps as you can do a couple times a week.  Build towards achieving 3 sets of 12 – 15 reps for each arm, two times a week.

Fun fact: Babies are great for working your biceps. Hold them out in front of you and slowly lift them up and down. Although this is not really a curl and is kind of silly, it’s a great way to work your biceps while spending some quality one on one time …plus they’ll have a laugh being lifted up and down.   

Ryan
Ryan

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