Curls for the girls! Bi’s for the guys! Strong biceps help you lift and pull more effectively, and they look rad, too.
HOW TO DO IT:
- Stand upright and hold a pair of dumbbells by your side
- Bring elbows back and hold them slightly behind your ribs throughout the exercise
- Turn palms up and lift the weights up toward your shoulders
- Squeeze and pause at the top
- Slowly lower weights
- Turn palms facing inward
- Lift weight to shoulders and pause at the top
- Slowly lower weights
- Turn palms facing downward
- Lift weight to shoulders and pause at the top
- Keep alternating between palms up, palms facing inward, and palms down
NO WEIGHTS?
- Use a water bottle, milk gallon, laptop, book, etc.
- Use exercise bands by standing on them
MAKE IT COUNT:
- Do as many as you can
- Literally – don’t stop until you can’t safely complete another rep
MAKE IT EASIER:
- Use a lighter weight
MAKE IT HARDER:
- Use a heavier weight
- Combine weights with bands (stand on bands & hold them)
- Do a second set
MAKE IT FUN:
- Share this with a friend so you have a workout buddy!
PRACTICAL USES:
- Lifting groceries, babies, etc.
- Carrying heavy luggage
- Cradling a football
- Helping your friends move furniture
- Filling out your T-shirt sleeves
- Flexin’ on fools
DISCLAIMER: To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider to ensure you are able to safely participate in this or any exercise program. All exercise programs carry some risk of injury.
If you engage in this exercise or exercise program and/or use any information provided by Squirrel Fitness, LLC, regardless of where or how you access it, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Squirrel Fitness, LLC, from any and all claims or causes of action, known or unknown, arising out of your participation in activities with Squirrel Fitness, LLC.