Weightlifting Transformation Journal
Workout 36: Shoulders & Biceps
1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing inward.
2. Raise your arms out to the sides, keeping them straight, until they are parallel to the floor.
3. Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position with control.
4. Repeat for the desired number of repetitions.
1. Start by sitting on an exercise bench with a backrest, holding a dumbbell in each hand at shoulder height, palms facing your body.
2. As you press the dumbbells upward, rotate your wrists so that your palms are facing outwards at the top of the movement with your arms fully extended overhead.
3. Slowly lower the dumbbells back down to shoulder height, reversing the wrist rotation so that your palms are facing inward again.
1. On the reverse fly machine (which sometimes doubles as a chest fly machine), adjust the handles so that they are fully facing the rear (closest together). Adjust the seat height to make the handles at your shoulder-level. Sit on the seat with your chest against the pad and grasp the handles with your palms facing inwards.
2. Pull your hands out to your sides and back as far as possible. This should make a semicircular motion where you should feel a stretch in your shoulders.
3. Pause at the back of the movement, and slowly return the weight to the starting position.
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.
1. Adjust the preacher curl bench to the appropriate height, making sure that your armpits are resting comfortably on the top of the bench and your feet are firmly planted on the ground.
2. Grasp an EZ bar or straight bar with an underhand grip and position your upper arms on the bench pad so that they are perpendicular to the floor.
3. Keeping your upper arms stationary, exhale and curl the bar towards your shoulders, squeezing your biceps at the top of the movement.
4. Slowly lower the bar back to the starting position, making sure to fully extend your arms without locking out your elbows.
1. Begin by standing with your feet shoulder-width apart and holding a pair of dumbbells by your sides with your palms facing upward using an underhand grip.
2. Curl the dumbbells up to your shoulders while rotating your wrists so that your palms are facing upward. Keep your elbows close to your sides and contract your biceps at the top of the movement.
3. Pause for a brief moment at the top, then slowly rotate your wrists so that your palms are facing downwards before allowing the dumbbells to return to the original position.
1. Sit on a bench or chair and hold a dumbbell in your right hand, placing your right elbow on the inside of your right thigh.
2. Fully extend your arm and slowly curl the weight toward your shoulder, keeping your elbow stationary throughout the movement.
3. Pause at the top of the curl, squeeze your bicep, and then slowly lower the weight back to the starting position.
1. To begin, set a weight that is comfortable on each side of the pulley machine. Make sure the weight selected is equal on each side.
2. Adjust the height of the pulleys on each side so that they’re positioned higher than shoulder height.
3. Stand in the middle of both sides and use an underhand grip to grab each handle. Your arms should be fully extended to each side and parallel to the ground. Your palms should be facing upward and your feet positioned shoulder-width apart.
4. Keep your elbows in a fixed position as you slowly squeeze your biceps and curl your hands toward your shoulders. You should be squeezing in your biceps until your forearms and biceps touch.
5. Lower your forearms back to the starting position while keeping your entire body stationary.