Work your biceps and triceps by reversing your grip during curls!
Step 1: Hold a dumbbell in each hand and stand with your feet as wide apart as your hips. Let your arms hang down at your sides with your palms forward.
Step 2: Pull your abdominals in, stand tall, and keep your knees slightly bent.
Step 3: Curl both arms upward until they’re in front of your shoulders.
Step 4: Rotate hands so that palms face down.
Step 5: Slowly and with control lower the dumbbells back down. Don't let gravity just do all the work.
Step 6: Rotate hands to your the original position and repeat.
Image from rollingitout.com
Why do it?
In addition to toning your biceps, this move improves your muscle control and balance by performing the curl while standing on one leg. Pay close attention to the "counts" in each step to increase the stabilizing effect.
How to do it:
Step 1: Stand on one leg.
Step 2: Hold arms down at your sides with dumbbells in each hand.
Step 3: Bend your right elbow up to your chest (1 count)
Step 4: Hold (2 counts).
Step 5: Lower to start (4 counts).
Step 6: Repeat with other arm. This completes one rep.
Switch standing leg half way through this exercise or between sets if you are performing and even number of sets.
Make it your own:
The level you hold your other leg with greatly affect the difficulty of this exercise. You can do anything from keeping the toe touching the ground up to holding leg all the way up with the thigh parallel to the ground.
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