Workout 26: Biceps & Shoulders

Biceps Exercises

1. Seated Dumbbell Curl 

  1. Sit on a bench with a back support and place your feet shoulder-width apart. Take a deep breath before beginning. Sit up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing inward.
  2. Curl the weights while contracting your biceps so that your palms are facing backwards. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder-level. Try to hold the contracted position for a brief pause as you squeeze your biceps. Make sure to keep your upper arms and elbows stationary through the movement; your forearms should be the only part moving during this exercise.
  3. Slowly begin to lower the dumbbells back to the starting position. 



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. 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 this with the other arm. 
  5. Repeat!


4. 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.

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. Shrug

  1. Stand upright or very slightly bent over with one dumbbell in each hand. Your palms should be facing your torso or each other and your arms should be fully extended by your sides. 
  2. Lift the dumbbells by raising your shoulders as high as possible towards your ears while keeping your arms fully extended. Hold the contraction at the top for at least half a second.
  3. Lower the dumbbells back to the original position. Your shoulder should be the only part moving for this movement.


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 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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