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WGBJ 2 - Workout 10

Workout 10: Biceps & Abs

Bicep 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. 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.

3. Overhead Cable Curl 

  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.

4. Alternating Dumbbell Curl

  1. Grab a dumbbell in each hand. 
  2. Curl the dumbbell with one hand while keeping your elbow completely still and by your side. 
  3. At the peak of the movement, when your hand is next to your shoulder, squeeze, and then slowly allow your arm to return. 
  4. Do it with the other arm. 
  5. Repeat!

5. Single Arm Cable Curl

  1. Set up for the one arm cable curl by attaching a single grip handle to a low pulley cable and selecting the weight you want to use.
  2. Stand in front of the cable machine and grasp the handle with an underhand grip.
  3. Keeping your body fixed, elbow tucked in at your side, and eyes facing forward, slowly curl the weight up as far as possible.
  4. Squeeze the bicep at the top of the movement, and then slowly lower the weight back to the starting position. 
  5. Repeat for desired reps, and then repeat for the other arm.

Ab Exercises

1. Kneeling Cable Crunch

Caution: Do not choose a weight that is too heavy. This can result in straining your lower back.

  1. Find a cable station and attach a rope handle to the top pulley. Grasp the rope attachment at each end, and kneel down so your knees are bent at a 90° angle.
  2. Your arms should be stretched over your head. Your palms should be facing each other when holding the rope and your hands should be placed next to your face.
  3. Slightly flex your hips forward. There should be tension on the cable, and you should feel a stretch in your abs.
  4. Keep your hips stationary, contract your abs, and crunch your chest towards your hips until your head is between your knees. Your elbows should be approaching the middle of your thighs. After reaching this point, hold the contraction for a second.
  5. Slowly reverse back to the starting position. Keep as much tension in your abs during this whole movement.

2. In And Out 

  1. Stand straight up with your feet shoulder-width apart and holding dumbbells.
  2. Jump into a wide squat position and touch the floor (or close to the floor) with one arm extended towards the floor.
  3. Jump your feet back together in a straight, standing position.
  4. Jump immediately back into a wide squat position and touch the floor with opposite hand. 
  5. Keep alternating arms back and forth.

*Try to keep your chest lifted while you do this.

3. Russian Twist

  1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
  2. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you, perpendicular to your torso and with the hands clasped. This is the starting position.
  3. Twist your torso to the right side until your arms are parallel with the floor while breathing out.
  4. Hold the contraction for a second and exhale, moving back to the starting position. Now, move to the opposite side, performing the same techniques you applied to the right side.
  5. Repeat for the recommended amount of repetitions.

4. Plank

  1. Position yourself face-down on the ground and place your hands shoulder width apart. Keeping your back as straight as possible, push your body off the ground, through your hands.
  2. Inhale as you lower yourself downward, until your chest nearly touches the ground.
  3. Exhale and press your upper body back up to the starting position while squeezing your chest, arms, and abdominal muscles.