Great Short Bicep workout.
Hammer Curls
Stand tall. The elbows should be close to the torso. With the palms facing your hip arms at your side.
Hold the upper arm still, curl the left wrist up to your shoulder as you breathe out. Continue the movement until the dumbbell are at shoulder level. Hold in that position for a second as you squeeze the biceps. Tip: Only the forearms should move.
Slowly return as your breathe in.
Repeat with right arm using a rep range 0f 12 to 15 reps x 3 sets.
Rotational Curls
Stand tall. The elbows should be close to the torso. With the palms facing your hip arms at your side.
Hold the upper arm still, curl the left wrist up to your shoulder as you breathe out. Rotate the thumb out (left and right) as you raise the hand. Continue the movement until the dumbbell are at shoulder level. Hold in that position for a second as you squeeze the biceps. Tip: Only the forearms should move.
Slowly return as your breathe in.
Repeat with right arm and using a rep range 0f 12 to 15 reps x 3 sets.
Twenty Ones
Up phase:
Stand tall. The elbows should be close to the torso. With the palms facing forward arms at your side.
Hold the upper arm still, curl the left wrist up half way to your shoulder then pause breathe out as you raise the hand. Tip: Only the forearms should move.
Slowly return as your breathe in.
Repeat a rep range 0f 7 reps x 3 sets.
Down phase:
Stand tall. The elbows should be close to the torso with the wrist pulled up to the shoulder With the palms facing toward you.
Hold the upper arm still, slowly lower the wrist half way down towards the hip, stop when you are parallel to the floor. Tip: Only the forearms should move.
Slowly return as your breathe in.
Repeat a rep range 0f 7 reps x 3 sets.
Full phase:
Stand tall. The elbows should be close to the torso. With the palms facing your hip arms at your side.
Hold the upper arm still, curl the left wrist up to your shoulder as you breathe out. Rotate the thumb out (left and right) as you raise the hand. Continue the movement until the dumbbell are at shoulder level. Hold in that position for a second as you squeeze the biceps. Tip: Only the forearms should move.
Slowly return as your breathe in.
Repeat with right arm and using a rep range 0f 7 reps x 3 sets.
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