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A hammer curl done on the incline – that is with the bench dropped back from vertical – is surprisingly hard since as we lean back, the biceps get a bit stretched, so have to work harder to lift the weight. To get the benefit, we need to let the arms hang straight under the shoulders and not creep forwards. Incline hammer curls are both an excellent variation to the standard seated hammer curl and can also be used as part of a bi- or tri-set for building up the biceps.
So a simple way of bulking up the biceps is to do a set of, say, 6 – 8 reps with the bench set back about 45°, then re-set the bench to about 70º and do another set of 6 – 8 reps, then finally lift the bench to upright and do a 3rd set. Between sets, there will be about a 10 second rest. Keep the speed you move the dumbbells at absolutely constant, so lift for, say 1 second and lower for 4 seconds.
Seat yourself on an incline bench with a dumbbell in each hand. You should press firmly against the back with your feet together.
Allow the dumbbells to hang straight down at your side, holding them with a neutral grip. This will be your starting position.
Initiate the movement by flexing at the elbow, attempting to keep the upper arm stationary.
Continue to the top of the movement and pause and then slowly return to the start position.
Squat exercises are great for a total lower body workout. They effectively work most of the major muscle groups of the butt, hips and thighs. Squats are also a versatile exercise. They can be done in almost any location, with or without the use of weights or equipment.
Doing squats gives the glutes a powerful workout, helping to tighten and lift the butt. To increase this effect, give your glutes an extra squeeze when returning to a standing position.
Abdominal and back muscles are needed to keep balance during the movement. The result is a tighter, flatter abdomen and a stronger lower back. Make a conscious effort to hold in your abdominal muscles while squatting down to increase this effect.
Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.
Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward.
Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.
Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.
Dips are a challenging exercise by themselves. But you will outgrow bodyweight dips in no time, which brings me to my point: It’s so simple to add weight to your body. I recommend buying a dip belt or you can hold a dumbbell between your legs or wear a backpack with weights in it.
Since you are able to continually add pounds to your dip strength, you’re able to continually overload your muscles. And if you are progressively overloading your muscles with more weight and eating a sound bodybuilding diet, you are guaranteed to build muscle mass.
The push up is a great bodyweight exercise. However, you are able to lift your entire bodyweight with dips. You only lift a fraction of your bodyweight with pushups. And while it’s possible to do weighted pushups, it’s not always practical.
Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
Repeat steps 1-3 for the desired number of repetitions for best results.
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