Alternating Curl — Seated
The Alternating seated curl is a great biceps builder. 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. Keep your writs straight and palms up. This is a "must have" for anyone looking for great arms.
Alternating Curl — Standing
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. Using dumbbells allows you to use both elbow flexion and supination.
Alternating Hammer Curl — Seated
The alternating hammer curl 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.
Alternating Hammer Curl — Standing
The alternating hammer curl performed while standing strengths your biceps in a slightly different way than other types of curls. By changing you hand position to the neutral grip you add the variety that your muscles needs to continually adapt. Performing this exercise while standing allows you to use more weight than the seated version. It is also more functional version because most activities outside the gym you will do standing.
Alternating Shoulder Press on *Exercise Ball
The Alternating Shoulder Press on *Exercise Ball is significantly more challenging than the standing alternating shoulder press. The ball forces you to stabilize your body while pressing the handles. This exercise requires you to focus your attention on using proper technique which helps you get more out of the exercise.
Alternating Supinating Curl — Seated
The Alternating seated curl with supination is perfect for concentrating on the biceps. This exercise allows your body to move in it's natural range of motion. It 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.
Arm Curl — Machine
The arm curl or "preacher" curl exercise isolates the muscles of the upper arm. The biceps act to flex the arm and should be trained in conjunction with the triceps. Perform the arm curl exercise with the arm extension for an effective and efficient arm workout.
Alternating Supinating Curl — Standing
The 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 Suitcase Deadlift
The PowerBlock suitcase deadlift is another great exercise to prepare you for the real world. It is a movement that we do often, lift a suitcase, breifcase, bag of groceries on one side. This is a good way to practice lifting correctly. This exercise is also a very challenging core exercise because there is only weight on one side of your body.
Upright Cycle
The upright cycle is a good exercise for developing cardiovascular fitness. The upright cycle can be found in most gyms.
Single leg Calf Raise on Step
The single leg calf raise on a step is a good way to shape and tone your calf. The best part about doing this exercise on a step is that you can stretch your calf while you strengthen it. This exercise can be done almost anywhere there is a step. If better looking calves is your goal then give this exercise a try.
