WGBJ 1 - Workout 26 – Habit Nest

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    WGBJ 1 - Workout 26

    Workout 26: Biceps & Shoulders

    Biceps Exercises

    1. Preacher Curl

    1. To perform this movement you will need a preacher bench and an EZ bar. Load your desired weight onto the bar and adjust the seat on the preacher bench so that your upper arms sit comfortably on the padding when you’re seated.
    2. Grab the EZ bar using an underhand grip with your palms facing upward. Lift the EZ bar to shoulder height.
    3. As you inhale, slowly lower the bar until your upper arms are extended and your biceps are fully stretched.
    4. As you exhale, curl the bar up until your biceps are fully contracted and the bar is at your shoulder height. Try to squeeze your biceps tightly and hold this position for a second if you can.

    2. Zottman Curl

    1. Stand upright with a dumbbell in each of your hands at arm's length. Your elbows should be tucked in close to your torso. Make sure your palms are facing your body before beginning the movement.
    2. Contract your biceps as you curl the dumbbells upward; only your forearms should be moving. As you curl up, rotate your wrists so that your palms are facing upward, like in an underhand grip. Continue this movement until the dumbbells are at your shoulder level.
    3. Try to hold the contracted position for a second while sweeping your biceps. Then, in the contracted position, rotate your wrists again until you your palms are facing down, like in an overhand grip.
    4. With this overhand grip slowly lower the dumbbells back down.
    5. As the dumbbells approach your thighs, rotate your wrists to return to your original grip with your palms facing inward towards your body.

    3. Underhand Cable Curl

    1. Attach a wide bar to a cable tower.
    2. Lay a mat on the floor next to the tower and lay on it.
    3. Grasp the bar with a wide underhand grip. With your arms straight, your core tight and a neutral spine, bend at the hips and knees to pick the bar up from the tower and bring it towards you.
    4. Keeping the elbows at your sides and your eyes forward, curl the bar up to your chest.
    5. Lower the bar under control. Do not let your upper back round over - consciously pull your shoulder blades together to provide a stable base for your arms to pull from.
    6. Do not swing - keep your core tight and a neutral spine.

    4. Rope Hammer Curl

    1. Hook a rope attachment to the low pulley and stand facing the machine about one foot away from it.
    2. Grasp the rope with your palms facing inward. Make sure you stand up straight, maintain the natural arch of your back, and keep your torso stationary.
    3. Start with your elbows tucked in by your side. Using your biceps, pull your arms up until your forearms touch your biceps. Only your forearms should move, not your upper arms. Remember to keep your elbows tucked in by your sides and your upper arms stationary.
    4. Slowly lower the rope back to the starting position.

    Shoulders Exercises

    1. Lateral Dumbbell Raise

    1. Stand upright with your feet shoulder width apart and dumbbells aligned with your feet at arm's length. Make sure your palms are facing inward towards your sides.
    2. Keep your torso stationary and raise the dumbbells to your side with a slight bend at your elbow. Lift your arms until they are slightly parallel to the ground, or around shoulder level, and pause for a second at the top.
    3. Slowly lower the dumbbells back to the starting position.

    2. Front Dumbbell Raise

    1. Stand upright with your feet hip width apart. Grasp one dumbbell with each hand so that your palms are facing inward and hands are against your thighs.
    2. While keeping your torso stationary, lift the dumbbells in front of you with a straight arm or slightly bent elbow. Continue to raise the dumbbell until your arm is slightly above parallel to the ground or around shoulder level.
    3. Slowly lower the dumbbells back to the starting position.

    3. Barbell Raise

    1. Stand upright with your feet shoulder width apart. Grasp the barbell with an overhand grip that is slightly less than shoulder width apart. The bar should be in front of your thighs with your arms extended and your palms facing your body.
    2. Use the sides of your shoulders to lift the bar up towards your chest and drive your elbows up and to the side. Keep the bar close to your body as you raise it.
    3. While keeping your elbows flared out, continue to lift the bar until it’s at your upper chest level. Keep your torso stationary and pause for a second at the top of the movement.
    4. Slowly lower the bar back to the starting position.

    4. Arnold Dumbbell Press

    1. Sit on the military press bench, or any utility bench that has a back support, and hold two dumbbells in front of you at about upper chest level. Your palms should be facing your body with your elbows bent and tucked in.
    2. Next, in the middle of the movement, raise the dumbbells as you rotate your palms until they are facing forward.
    3. Continue raising the dumbbells until your arms are fully extended above you.
    4. After a pause at the top, begin to lower the dumbbells, rotating your palms towards you.
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