Dumbbell Curls

Step 1: Stand with your feet about shoulder width apart. Hold the dumbbells on sides of your thighs. Curl the dumbbell up as you squeeze the biceps and bend your arms.

Step 2: Make your elbows a steady pivot point and lift the weight only as high till your elbows remain stationery.

Avoid this mistake: Make sure to keep your back straight at all times. It has been observed that during this exercise many individuals swing or bend their back unintentionally. Not only does that decrease the effectiveness of the workout, but also hinders in optimum muscle growth and also causes lower back pain in the longer run.

Step 3: Lower weight slowly back to staring position. Repeat with other arm.

Hammer Curls

Muscle group: Biceps

Step 1: Hold a dumbbell in each hand with your palms and weights facing outwards.

Step 2: Keeping your elbow close to your body and in a steady position, curl the weight up towards your shoulder, curling your wrist in outwards direction. This small modification greatly builds that "bicep peak" as the soreness in your muscles will indicate!

Avoid this mistake: Make sure to keep your back straight at all times. It has been observed that during this exercise many individuals swing or bend their back unintentionally. Not only does that decrease the overall effectiveness of the workout, but also hinders in optimum muscle growth and causes lower back pain in the longer run.

Step 3: Lower weight slowly back to initial position. Repeat with other arm.

BICEPS

Muscle group: Biceps Brachii

Exercises:

1. Dumbbell curls
2. Barbell curls
3. Preacher curls
4. Hammer curls
5. Concentration curls
6. Cable biceps curl
7. Pulley curls
8. Pulley cable crossover

Barbell wrist curls

Muscle group: Forearms

Step 1: Sit on a bench holding a barbell rod with underhand grip, curling above the elbow as illustrated. Rest the forearms on the bench and lean forward, keeping the back straight and stretched.

Step 2: Inhale and curl your wrist up.

Avoid this mistake: Make sure to keep your back straight at all times. It has been observed that during this exercise many individuals bend their back unintentionally. Not only does that decrease the overall effectiveness of the workout, but also hinders in optimum muscle growth and causes lower back pain in the longer run.

Step 3: Exhale as you curl back to initial position. This exercise works the flexors of the wrists and fingers.

Standing wrist curls

Muscle group: Forearms

Step 1: Grab a barbell behind your body using an underhand grip while keeping your arms straight. Hang the barbell so that it rests on your extended fingers.

Step 2: Flex your wrists inwards in an upright manner to raise the barbell up as high as possible.

Avoid this mistake: Make sure to keep your back straight at all times. It has been observed that during this exercise many individuals swing or bend their back unintentionally. Not only does that decrease the overall effectiveness of the workout, but also hinders in optimum muscle growth and causes lower back pain in the longer run.

Step 3: Reverse the movement to lower the barbell.

FOREARMS

Muscle group: Wrist Extensor

Exercises:

1. Barbell wrist curls
2. Standing Wrist Curls

WELCOME TO THE ALL IN ONE, FITNESS, NUTRITION AND MOTIVATION PAGE! BLENDING SCIENCE WITH LIFTING

INTRODUCTION

Hi everyone! We at fitness, motivation and nutrition provide an all in one platform for all the fitness enthusiasts! It includes targeted exercises for all muscle groups along with pictorial representation for ideal angles to prevent muscle injury and promote muscle growth.

We believe in smart, targeted workout sessions for optimum muscle growth, fat loss and quick recovery.

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