Biceps Strengthening Exercises

Target Muscle Group Description & Cues Start Position End Position
 Biceps
 Basic Bicep Curl with Free Weight
 
-Start standing with feet shoulder width apart. Your arms at your sides, holding a free weight in each hand, with palms facing forward.
-Engage your core and don't allow your hips and back to sway.
-Keep your elbows tucked in at your sides and don't allow them to travel forward.
-Keep your shoulders back.
-Slowly bend at the elbow, curling the weight toward your shoulders.
 
-Hold for 1-2 seconds, slowly release with control.
-Repeat 8-10 repetitions, 2-3 sets or as otherwise recommended by your RMT.
 
   
 Brachialis
Hammer Curl / Briachialis Curl with Free Weight
 
-Start standing with feet shoulder width apart. Your arms at your sides, holding a free weight in each hand, with palms facing inward.
-Engage your core and don't allow your hips and back to sway.
-Keep your elbows tucked in at your sides and don't allow them to travel forward.
-Keep your shoulders back.
-Slowly bend at the elbow, curling the weight toward your shoulders.
 
-Hold for 1-2 seconds, slowly release with control.
-Repeat 8-10 repetitions, 2-3 sets or as otherwise recommended by your RMT.
   

 

 
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