FitRx SmartBell Total Body Gym – Biceps & Triceps
Sitting Dumbbell Curls and Preacher Curls
For sitting dumbbell curls in a seated position, rest your dumbbell arm against your inner thigh. Slowly curl the dumbbell up to your shoulder, pause at the top, then slowly lower back down. Make sure not to lock out your elbow.
For standing preacher curls, rest your upper arm on an incline bench, with your chest touching the upper part of the bench. Slowly curl the dumbbell up to your shoulder, pause at the top, then slowly lower back down. Make sure not to lock out your elbow.
Curls with Lunges
Stand straight, shoulders relaxed, chin up, and arms at your side. With one leg forward, lower your hips until both knees are bent at a 90-degree angle. Make sure your front knee does not bend past your front foot. Your back knee can lightly touch the floor.
Always push off on your heel and stand back up to the starting position. Lower your arms back down to your side. Keep your elbows at your side and your palms facing each other.
This exercise targets your legs in addition to your biceps.
With your knees bent, back straight, and a dumbbell or weight plate in each hand, lean forward slightly. Bend one arm 90 degrees at the elbow, lifting the weight up and back. Try to straighten your arm until your arm is straight, then lower it back down to 90 degrees.
Stand with your feet shoulder-width apart. Slowly curl the dumbbells up to your shoulders, turning your wrist up as you curl. At the top, rotate your forearm so your palms face downwards, and slowly lower the weight back to the starting position. Keep your arms close to your sides to isolate the bicep muscles being used.
Using a barbell, keeping your elbows narrow, lower the weight behind your head. Slowly bring it back up to the starting position.
Start in a plank position, with your hands on the push-up handles closer than shoulder-width apart. Exhale as you forcefully push up until your arms are fully extended to isolate your triceps. Keep your back straight and arms close to your sides throughout the exercise to further engage your shoulders.