As we speak’s Exercise Column: Sluggish Bicep Curl Is A Nice Place To Begin – Life-style – Aurora Advertiser – Aurora, MO

Marlo Alleva, now more content


Oh, that hurt so bad!

If you’ve started a New Years fitness plan, you definitely know the statement.

The best is simple and fundamental is the best plan to start with and build with.

Our step today is a slow bicep lock. This movement affects the upper part of your arm. You will need a set of medium hand weights. Perform this movement either standing or sitting.

Start this bicep curl by grabbing your hand weights in each hand. Extend both arms with your palms facing forward and down. Keep your chest high and attack your abs to give yourself a strong base and core. This way you can focus on the muscle you are working on.

Once you are in position, you can begin curling.

Keeping your biceps on the slower side, bend your elbows and lift your forearm up. Shoot to raise your hand weight to at least a 45 degree angle above the elbow. Once you have reached your fullest contraction, slowly bring your forearm back towards your thighs.

Keep this movement under control and give yourself at least eight to 10 curls of biceps per set.

If this becomes too difficult to do with both hands at the same time, break it open and alternate each arm.

Take a small break between sets, then move on to your next repetitions with a goal of at least three sets in total.

Also, watch out for your extra weight. If it’s too easy, add more. If you can’t complete a full set, drop your weight so you can perform a full routine efficiently.

This exercise is simple and can be easily incorporated into any upper body routine. Just add weight to intensify the movement!
Marlo Alleva, instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at [email protected]

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