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BICEPS

BR I N G I N G S E X Y BA CK

Overhand Bent-Over RowHinge at your hips, keeping your shoulders back and shoulder bladespinched. Hold dumbbells straight in front of chest, with palms facinglegs. Pull dumbbells up, keeping elbows close to body, bendingelbows so arms are at a 90-degree angle. Return to starting position.

Bicep CurlHold dumbbells on thighs with palms facing forward. Raise weightsdirectly in front of body by bending at the elbows. Return to startingposition.

Underhand Bent-Over RowHinge at your hips, keeping your shoulders back and shoulderblades pinched. Hold dumbbells straight in front of chest, withpalms forward. Pull dumbbells up by bending elbows so arms are ata 90-degree angle. Return to starting position.

Wide-Grip Bicep CurlHold dumbbells on thighs with palms facing forward. Raise weightsat 45 degree angle by bending at the elbow. Return to startingposition.

Overhead Lat PulloverLay on back, holding one dumbbell with both hands, arms straightabove chest. Lower dumbbell with straight arms behind head. Raisedumbbell back to starting position using lat muscles (large backmusclles).

Hammer CurlHold dumbbells to sides of body. Raise weights up by bending at theelbows, palms facing each other. Return to starting position.

Straight-Arm RowHold dumbbells on thighs with palms facing forward. Raise weightsdirectly in front of body by bending at the elbows. Return to startingposition.

Single-Arm RowPerform *traditional bent over row one arm at a time

Around-The-World CurlPerform a *bicep curl. At top of exercise, move weight to "wide-grip"position (45-degree angle), and lower weight. Perform *wide-gripbicep curl. At top of exercise, move weight to bicep curl position,and lower weight. That's ONE!

DeadliftHinging at the hips and bending your knees, lift dumbbells from thefloor to a standing position. Return the weights to the floor.

Single Dumbbell CurlPerform *bicep curl, using both hands on only one dumbbell.

Dumbbell Rear FlyHinge at your hips, keeping your shoulders back and shoulderblades pinched. Hold dumbbells straight in front of chest, with palmsfacing each other. Raise weight with straight arms to either side (bentover "T" position). Return to starting position.

Preacher CurlPerform *bicep curls with elbow on elevated surface, isolating yourbiceps.

21's Bent-Over RowPerform *traditional bent over rows. 7 with right arm, 7 with left arm, 7with both arms.

(H/L) 21's Bicep CurlPerform *bicep curls. 7 from straight to 90-degree angle, 7 from 90-degree angle to full curl, 7 full curls.

Dumbbell GoodmorningHold one dumbbell with both hands behind head. Hinge at yourhips, keeping your shoulders back. Return to starting position.

Back HyperextensionLay on back, arms and legs extended. Raise arms, chest, and torsoup, pausing at the top. Return to starting position.

4-Point, Single-Arm Bent-Over Row

Start in 4-point position on hands and knees. Perform *single arm rowin this position.

Bicep Drag CurlPerform *bicep curl, keeping dumbbells close to your bodythroughout the entire curl.

Rear-Delt Complex (A,T,Y)Hinge at your hips, keeping your shoulder back and shoulder bladespinched. Hold dumbbells straight in front of chest, with palms facingeach other. Raise dumbbells with straight arms back at a 45-degreeangle to an "A" position, straight to your sides to a "T" position, andforward at a 45-degree angle to a "Y" position.

Single-Arm Preacher CurlPerform *preacher curl one arm at a time.

Bent-Over Row To Reverse Fly

Perform *traditional bent over row, followed by a *dumbbell reversefly.

Cross-Body Hammer CurlPerform *hammer curls one arm at a time, lifting weight to oppositeside of body.

4-Point, Single-Arm Bent-Over Row

Start in 4-point position on hands and knees. Perform *single arm rowin this position.

Dumbbell Fly With SlowDecline

Perform *dumbbell flys, slowly returning back to starting position.

Bent-Over Wide RowPerform *overhand bent-over rows with elbows wide, forming a 90-degree angle from the front and from the sides.

SupermanLay on stomach with feet close and arms out in front of you. Usingback, glutes, and hamstrings, lift arms, chest, thights, and feet off offloor. Return to starting position.

Cross-Body Single-Arm RowPerform *4-point single-arm bent-over row, starting with thedumbbell on the opposite side of body.

Traditional Bent-Over RowHinge at your hips, keeping your shoulders back and shoulderblades pinched. Hold dumbbells straight in front of chest, withpalms facing each other. Raise weight, keeping elbows close tobody and bending elbows so arms are at a 90-degree angle.

Seated Reverse FlyPerform *dumbbell flys, sitting on a bench or chair.