Biceps 1.26.13
Program for Muscle Groups
Trainer: Stacey Valentas
Introduction
No Introduction has been specified
Warm Up
Cardio Program
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Summary of the program
Activity
Bicep Curl - Standing
Bicep Curl: 1 Arm Concentration with Stability Ball
Hammer Curl - Cable
Hammer Curl - Seated 2 Arm on Stability Ball
Bicep Curl - Reverse
Bicep Curl - Standing Barbell
Cross upper cuts
Preacher Curl: 2 Arm Prone over Stability Ball
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Cool Down
Bicep Curl - Standing
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Preparation
- Stand on both legs with feet pointing straight ahead and knees slightly flexed.
- Maintain a drawn-in position throughout the exercise.
- Hold a dumbbell in each hand with arms extended by side of body.
Movement:
- Maintaining level hips and the drawn-in position, perform a bicep curl by flexing the elbow and supinating
the forearms as shown.
- Keep shoulder blades retracted throughout the exercise.
- Slowly lower the dumbbells back to the side of the body.
Bicep Curl: 1 Arm Concentration with Stability Ball
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- Sitting on the ball, spread feet apart then place elbow inside knee and allow to hang.
- Use opposite hand to support upper body.
- Keep lower back flat and back in optimal postural alignment.
Movement:
- Lift weight upwards towards the chest, due to position of the chest this will allow the weight to come to
the correct height.
- At the completion of the lift slowly lower the weight to the starting position and repeat.
- Keep the movements controlled, don’t rush.
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Hammer Curl - Cable
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- Stand on both legs with feet pointing straight ahead and knees slightly flexed.
- Maintain a drawn in position throughout the exercise.
- Hold a cable handle / rope in each hand (palm facing side of the body).
Movement:
- Maintaining level hips and abdomen drawn in, perform a bicep curl by flexing the elbows and maintaining
the palm in neutral position (facing the side of the body).
- Keep your shoulder bladesin neutralthroughout the exercise.
- Slowly lower the cable back to the side of the body by extending the elbows.
Hammer Curl - Seated 2 Arm on Stability Ball
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- Sit tall on the ball, activate core by drawing in navel towards spine and squeezing glutes.
- The feet will be flat on the floor in line with respective knee and hip.
- Weights to be resting beside SB with palms facing the body.
Movement:
- Lift both arms simultaneously upwards until the peak of the lift is reached.
- Once at the peak return to the starting position and repeat.
- Maintain strong upright position in optimal posture.
Bicep Curl - Reverse
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- Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good
stability through the abdominal complex and neutral spine angles.
Movement:
- Stand tall with adequate stability throughout the kinetic chain.
- Keep the knees slightly bent and the gaze towards the horizon.
- Rotate forearms into pronation so back of hands are facing forward (as shown).
- Perform a bicep curl as shown for the desired number of reps.
- TRAINERS: Watch and correct for excessive protraction of the scapula, head forward carriage and/or
excessive lordosis in the lumbar vertebrae.
Bicep Curl - Standing Barbell
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- Stand on both legs with feet pointing straight ahead and knees slightly flexed.
- Hold a barbell in both hands (palm facing up), slightly wider than shoulder width to give regard to the
CARRYING ANGLE at the elbow joint (i.e. the slight deviation outward of the lower arm when in the
anatomical position).
Movement:
- Maintaining level hips and a drawn in position, perform a barbell curl by flexing both elbows while
keeping the shoulder blades in neutral.
- Curl bar up to chest level.
- Slowly lower the bar back to its original position by extending the elbows.
Cross upper cuts
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Preparation
- Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good
stability through the abdominal complex, and neutral spine angles.
- Maintain adequate drawing in and pelvic floor contraction throughout the movement.
Movement:
- Start with LIGHT dumbbells and 'perfect' the movement before adding more load.
- Begin standing with the feet shoulder-width apart, hands to the side of the body, and chin tucked for
proper cervical alignment (as shown).
- Simultaneously rotate the trunk and shoulders to one side while performing an upper cut punch
movement with the arm on the rotating side.
- Ensure that your leg on the rotating side pivots on the toes and moves into triple extension (at hip, knee
and ankle) to avoid 'locking' the hips and allowing for proper hip rotation.
- The planted leg should remain still throughout the movement with even pressure through the heel and
toes.
Preacher Curl: 2 Arm Prone over Stability Ball
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- Lay prone on the ball so as to support the elbows and straighten the arms, as shown.
- Knees can either be on the floor or elevated for support.
- Activate core, keep chin tucked into chest.
Movement:
- Start with both arms straight out and slowly lift the weights up.
- Once they reach approximately chest height stop and return them to the starting position and repeat.
- Focus on maintaining correct postural position.