Have you ever noticed that a small amount of tweaking can make all the difference? Whether it be focusing a camera just a tiny bit more, twisting a screw a few more rotations, adding an embellishment to an outfit or slightly changing the angle of a fitness move.
So when it comes to fitness, and you have a basic move, small variations in angles and placement can give you more intensity in your movements. It is great to change things up from time to time, even if it is only by a small fraction, whether it is from boredom, or giving a particular muscle a complete range of a workout.
Our move today is an outside biceps curl, which is the same concept as a regular biceps curl just slightly tweaked.
The biceps are the upper front part of your arm. You will need a set of medium hand weights for this exercise.
Begin this curl by gripping your hand weights in both hands. You can either stand tall, or have a seat on a bench or in a chair.
Either way, standing or sitting, hold your chest tall and engage your core for proper balance. With your weights in hand, extend both arms down by your side. Rotate the palms of your hands away from your body, creating a small twist in the upper part of the arm.
Keeping your arms tucked closely to your body, proceed to lift your hand weights up by bending in the elbows and out away from your body. Continue to lift the weight to a high upward angle, creating tension in the biceps. Once you reach your fullest contraction, slowly return the hand weights back down to your sides.
Continue this outward bicep curl for at least 10 repetitions, and shooting for at least three sets.
This move is great on its own to achieve a small pump in the biceps or even better to add into a super-set workout, working the biceps to fatigue.
Any way you choose to work this curling variation into your workout, your arms will be glad you did.
— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at faluvzpa@msn.