TRAIN DO WORK
ALTERNATING STANDING
DUMBBELL CURLS
SET UP
Stand with your feet shoulder width apart,
with one foot slightly ahead of the other to
provide additional stability. Grab a dumbbell
in each hand with an overhand grip and face
your palms in toward your legs. Brace your
abdominals and keep them braced throughout
the movement, so that your core muscles are
supporting your body. Take a deep breath in.
EXECUTION
Keep your elbows tucked in near your torso as
you exhale and bend one elbow, raising one
dumbbell up toward your shoulder. Rotate the
forearm as you get near your shoulder, so that
your palm is facing your shoulder. Keep your
wrist straight, not allowing it to bend forward
or backward. Allow your elbow to move for-
ward slightly at the top of the motion, allowing
your forearm to become vertical. Lower your
arm back to the starting position slowly and
carefully as you take another breath. Then
repeat the motion with the opposite arm.
RATION
SEATED CONCENT
CURLS
SET UP:
Sit down on a flat bench with one
dumbbell in front of you between your
legs. Your legs should be spread with
your knees bent and feet on the floor.
Use your right arm to lift the dumbbell
up. Place the back of your right upper
arm on the top of your inner right thigh.
Rotate the palm of your hand until it is
facing forward away from your thigh.
EXECUTION:
While holding the upper arm stationary,
curl the weights forward while contract-
ing the biceps as you breathe out. Only
the forearm should move. Continue
the movement until your biceps are
fully contracted and the dumbbell is at
shoulder level. Slowly begin to bring the
dumbbell back to starting position as
you breathe in. Avoid swinging motions
at any time.
I'm confident this hardcore workout will wreck your biceps
and give you one of the best pumps you've ever had. You may even look jacked all week long.
ARE YOU MOTIVATED TO GET AFTER IT? GO DO IT!
50 MUSCLE MEMORY
| AUGUST/SEPTEMBER 2018