Fitnezz Biceps

1. Stand holding a dumbbell in each hand with palms facing your sides.
2. Keep your weight on your heels and lean forward slightly.
3. Without letting your upper arms drift forward, curl the weights, rotating your wrists outward so that your palms face you in the top position.
4. Hold the top for a moment and squeeze your biceps.
5. Lower the weights back down and flex your triceps hard in the bottom position.

1. Perform as you would a conventional dumbbell curl, but stand tall and drive your elbows back.
2. As you curl so the head of each dumbbell touches the front of your body throughout the rep.
3. It should look as though you’re dragging the weights up along your torso.

1. Keep your elbows tucked in by your sides and don't allow them to come forward as you curl the weight up.
2. Don't "rest" at the bottom of the movement. When you complete a rep move straight into the next rep!
3. Keep the rep timing slow and control the weight as you lower it.

1. Set yourself on a mat stomach-down, and place your hands at shoulder level and slightly wider than shoulder-width apart.
2. Set your feet up so that your legs are straight back behind you and the tips of your shoes are touching the ground.
3. Push up on your arms to bring your body to an elevated position at the full extension of your arms.
4. Your body should stay in a straight line. Brace your abs as you push up.
5. Once you reach the full extent of your arms, carefully lower yourself until your elbows are at a 90 degree angle.
6. Repeat the exercise for the recommended amount of reps, or until your body gets tired.

BICEPS