Workout 35: 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. Dumbbell Hammer Curl

  1. Stand upright with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms extended along your sides. Your elbows should be tucked in close to your torso and your palms should be facing your torso.
  2. Keep your upper arm stationary as you contract your biceps and curl the dumbbells directly upward. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbell is at shoulder-level. Focus on only moving your forearm.
  3. After a brief pause, slowly begin to lower the dumbbells back down to the starting position.

3. Underhand Cable Curl

  1. Attach a wide bar or individual handles to a cable tower.
  2. Grasp the attachment(s) with a wide underhand grip. With your arms straight, your core tight and a neutral spine.
  3. Keeping the elbows at your sides and your head forward, curl the bar up to your chest. 
  4. 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. 
  5. 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.

5. 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.

Ab Exercises

1. Standing Oblique Cable Crunch

  1. Start off standing with your side next to a high pulley cable machine with a grip attachment connected to the machine.
  2. Grasp the handle with one of your hands, with your feet shoulder width apart and the other arm rested at your side.
  3. Slowly pull down with the arm grasping the cable with your obliques until you feel a stretch in your abs.
  4. Return back to the starting position and repeat. Only when you’re done with one side, move to the opposite side. 
  5. Repeat! 

2. 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.

3. V-Up

  1. Lie straight on your back with your legs together and your arms together, straight above your head.
  2. In one motion, raise your legs off the floor while keeping them straight. Also raise your torso and hands to meet your legs in the middle of your body.  
  3. Repeat!

4. Starfish Crunch

  1. Lie on your back with your arms and legs stretched out into an “X” position. 
  2. In one movement, bring one arm straight up across your body while simultaneously lifting your opposing leg and lifting your head. 
  3. Attempt to touch one arm to your opposite ankle, or try to come as close as you can.
  4. Alternate sides.