Workout: Biceps On The Road

1. Standard Bicep Curls: Using my workout band (with only one foot on the band—plenty of resistance for my bis)
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tucking elbows close to my side and keeping them as stationary as I can
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I lift both handles, palms facing ceiling, toward shoulders, giving biceps an extra squeeze at the top.
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Then lower handles all the way down to thighs, palms facing away from thighs.

2. Wide-Angle Bicep Curls: Keeping elbows fairly close to my side, I swing the handles outward about 45 degrees.
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Then I curl them all the way up to shoulder height, giving a squeeze at the top
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then lower 3/4 of the way down and repeat. This hits the inner bicep.

3. Concentration Curls: I made a loop on the floor with my band by criss-crossing it. The loop was a little bigger than a cantaloupe and a little smaller than a basketball.
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Then, I stepped on either side of the circle and bent my knees into a deep squat, butt at a 90-degree angle from the floor (again, getting a min-leg workout in!!) and tucked my elbows inside my knees (using that inner part of my knee/thigh to keep my elbows stationary).

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Then I lowered the handles all the way down and curled them up— yes, squeezing at the top.
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I did 30 reps of each then, repeated the circuit 2 more times so by the end I had done 3 sets of each move. Bang! Done.

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