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Monday Moves: Strength Series Week Two: The Bicep

Posted By Darrell Smith, Monday, August 01, 2016

This week’s move marks the second week of a strength series culminating in a list of the best strength exercises you can do in the shortest amount of time.

The Series Goal:
(1) Improve overall body strength.
(2) Increase joint integrity and reduce osteoarthritis.
(3) Reduce chronic injury and strain to shoulders and lower back.

Strength Move: Bicep 

A bicep curl isn’t just about sculpting your guns.  

This key exercise helps in lifting activities and engages the back of the shoulder for better posture when done properly. Most biceps are actually under-developed because the upper-trapezius and neck are doing too much of the work. Learning a proper bicep curl reduces the risk of neck and upper-back strain (don’t know what an “upper-trapezius” is? Use your Google Machine and find out! Empower yourself with new knowledge).

Stand tall with a long flat spine, and stay firm through the stomach. Engage in two sets of 15 to 20 repetitions, focusing on not arching your lower back or pushing the hips forward. Also, keep your elbows firmly attached to your ribcage. Focus on the "Ball of Your Bicep" as you perform your curls, and decelerate at the same speed at which you curled the weight up. Use 8-20lbs -- no more than that, in order to properly isolate the muscle.

Please note: this exercise can be performed in a seated or standing position using a cord (with feet leveraging your cord), or with a cable cross machine or dumbbell.  

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