The bent over row performed on a cable-pulley machine strengthens the latissimus dorsi, posterior deltoids, scapular retractors, spinal extensors and hip extensors. The cable provides additional resistance against the trunk which requires spinal stabilization and core strength. It’s important to keep the knees slightly bent in order to relieve strain on the lower back. Maintain a natural arch in the low back and activate the core while performing the bent over row.
The reverse grip pull up is a great exercise that strengthens and tones your back. It also strengthens your biceps and grip at the same time. If you are unable to do pull ups on your own you can have your workout partner assist you. You can also do kipping pull ups. A good goal is 20 reverse grip pull ups.
Rock and Roll to Stand increases strength and agility. This is a functional exercise that can be performed in your workout to add variety or to improve sport-specific strength. The rock and roll to stand is fun and challenging. Try to stand up on your feet faster each workout.
Dumbbell curls performed while seated isolate the biceps (elbow flexors). Dumbbell curls are a great way to develop definition in the arms. Supinate (palms up) your wrists for a peak-contraction of the bicep muscles. Seated curls can be performed at home or at the gym with dumbbells and a bench.
The standing alternating curl is a bodybuilding staple. You can use more weight than the seated variation because you can cheat by using your body to help swing the weight up. You can use the standing alternating curl to develop mass and strength. For a great arm pump use lighter weight and perform more repetitions. For strength development, use heavier dumbbells even though you won’t be able to perform as many reps.
The PowerBlock Alternating Hammer Curl — Seated performed while seated helps build wrist and forearm strength. At the same time this exercise develops the brachioradialis. This exercise is a great way to finish your biceps workout. Replacing the bench with a swiss ball would increase the demand on your core muscles. Therefore you can work your biceps and your abs at the same time.
The PowerBlock alternating supinating curl is perfect for concentrating on the biceps. This exercise allows your body to move in it’s natural range of motion. This exercise lets you focus on your biceps without letting you cheat with your body. Alternating arms gives each side a little rest so you can pump out a few more repetitions. To perform this exercise you will need a pair of dumbbells and a place to sit. Focus on turning your little finger in toward your body as you raise the dumbbell.
The PowerBlock alternating dumbbell curl performed standing is a good exercise for bicep development. This exercise allows your body to move in it’s natural range of motion. Alternating arms allows for a short rest for each arm while the other is working so you can pump out a few more repetitions. Try not to use your body and cheat.
PowerBlock biceps curls performed standing are a great way to build strong, sexy arms. Dumbbell biceps curls are a staple in every gym. Almost everyone is interested in developing great looking arms. Dumbbells curls are used in place of barbell curls when balanced strength is desired in each arm. Sculpt your arms with standing dumbbell curls.
The seated PowerBlock hammer curl develops the biceps and forearm muscles. If you’re a bodybuilder looking to mix up your biceps workout or just an “average joe” trying to beef up your “guns” seated hammer curls deliver results. The neutral grip alleviates pressure on the wrist and is therefore a good option for anyone with wrist problems.
PowerBlock Standing Hammer Curls build the biceps (brachialis) and forearm (brachioradialius) muscles. Wrist curls, another great forearm exercise, can be performed before hammer curls to pre-fatigue the forearms. After the forearms are pre-fatigued the biceps assist the forearm past their normal limits. The extra assistance help the forearms become stronger. Add standing hammer curls to your workout to build great looking arms.
PowerBlock Seated Curls isolate the biceps (elbow flexors). Dumbbell curls are a great way to develop definition in the arms. Supinate (palms up) your wrists for a peak-contraction of the bicep muscles. Seated curls can be performed at home or at the gym with dumbbells and a bench.