Workout 26: Biceps & Shoulders
Biceps Exercises
1. Doorway Curl
- Stand in a doorway, facing the doorjamb, one foot in the doorway, the other on the outside of it.
- With your hands positioned at chest-height, grip the doorjamb. Position your feet so they’re close to the doorjamb and in a narrow stance.
- Lean your body back, extending your arms. This is your starting position.
- Engage your biceps and slowly pull your body toward the doorjamb. When you reach the doorjamb, contract your muscle. This is one rep.
*Note: For added challenge, step closer to the doorjamb or even straddle the wall with your feet.
2. Towel Curl
- Grab a towel or t-shirt, hold it in both hands, palms facing upward and stand with knees slightly bent, feet hip-width apart.
- Hold the towel out in front of you with your arms extended, and pull on both sides of the t-shirt or towel as hard, as you can as if you were trying to rip it.
- As you continue to try to rip the towel or t-shirt, slowly curl your arms toward your body, as though you were curling a barbell.
- When your hands reach your chest, slowly return to the starting position and repeat until the set is complete. Remember to KEEP trying to rip the towel throughout the entire exercise.
3. Side-Lying Bicep Curl
- Lie on your right side, hips and knees flexed, cushion beneath your right elbow.
- Using your right hand, grasp your right thigh, just under the knee.
- Take your left hand and place it behind your head.
- Exhale. Raise your torso by flexing your elbow and your waist.
- Squeeze your biceps and hold this position for two counts
- Inhale. Lower your torso to starting position.
- This is one rep. Repeat for the opposite side.
4. Flexing Hammer Curl
- Stand upright with your feet shoulder-width apart. Your elbows should be tucked in close to your torso and your palms should be facing your torso.
- Keep your upper arm stationary as you contract your biceps and curl your arms directly upward. Continue to raise your arms until your biceps are fully contracted and your wrist is at shoulder-level. Focus on only moving your forearm.
- After a brief pause, slowly begin to lower your arms back down to the starting position.
Shoulders Exercises
1. Y Raises
- Stand upright, feet shoulder-width apart.
- With a slight bend in your elbows, raise your arms upward and out to the sides, making a “Y” formation until elbows are aligned with each ear. Contract shoulder muscles.
- Lower arms, maintaining control to complete one rep.
2. Towel Snatch
- While holding a towel or t-shirt, get into a squat position with your feet wider than shoulder-width apart.
- Hold the towel out in front of your body with your arms fully extended in front of you.
- Spread your arms as if you are attempting to rip the towel in half.
- While maintaining the squeeze of trying to rip the towel and keeping your arms straight, raise the towel up above your head and then lower it back down to the starting position.
3. Arm Scissors
- Stand upright with feet shoulder-width apart and a slight bend in the knees.
- Stretch your arms out to your sides, parallel with the ground.
- Engage your core and cross your arms over one another in front of your body.
- Quickly bring them back to starting position.
- Do the same, but alternating which arm crosses over the other. This completes one rep.
4. Side Plank + Twist
- Position yourself in a side plank, left shoulder over left elbow and body in a strong, straight line.
- Reach the fingertips of your right hand toward the ceiling.
- Engage your core and turn your torso forward. Bring your right hand down and position it between your torso and the floor, as though you were trying to twist and reach the rest of the room behind you.
- Slowly rotate back to starting position. Repeat on the other side to complete one rep.
