Some of you may already do these exercises. However, I've been looking for some different exercises to work my bi's and tri's in different ways. I started using these 2 exercises for the past week and a half, and I absoultely love them!
Prone Reverse Curl
Set an incline bench to a 45-degree angle. Grab a pair of dumbbells with an overhand grip and sit with your chest against the pad, letting your arms hang straight down from your shoulders.
Curl both dumbbells as high as you can without moving your upper arms.
Pause, then slowly return to the starting position.
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Physio ball alternating dumbbell extension ( i used a bench)
Grab a pair of dumbbells and position yourself on your back on a physio ball, your feet on the floor and knees bent, so that your body forms a straight line from your chest to your knees.
Hold the dumbbells over your forehead with straight arms, your palms facing each other. Then lower the weights without moving your upper arms, until your forearms are just below parallel to the floor. Hold the right dumbbell in that position as you raise the left dumbbell back to the starting position.
Lower the left dumbbell, keep it in that position, and raise the right dumbbell. Continue to alternate dumbbells until you’ve performed the full number of repetitions with each arm. Superset with preacher curls, below.
Both of these I found on mens health, and like I said, I feel like they have worked my arms in a way that they havent been work in a while.
Enjoy!
Prone Reverse Curl
Set an incline bench to a 45-degree angle. Grab a pair of dumbbells with an overhand grip and sit with your chest against the pad, letting your arms hang straight down from your shoulders.
Curl both dumbbells as high as you can without moving your upper arms.
Pause, then slowly return to the starting position.
______________
Physio ball alternating dumbbell extension ( i used a bench)
Grab a pair of dumbbells and position yourself on your back on a physio ball, your feet on the floor and knees bent, so that your body forms a straight line from your chest to your knees.
Hold the dumbbells over your forehead with straight arms, your palms facing each other. Then lower the weights without moving your upper arms, until your forearms are just below parallel to the floor. Hold the right dumbbell in that position as you raise the left dumbbell back to the starting position.
Lower the left dumbbell, keep it in that position, and raise the right dumbbell. Continue to alternate dumbbells until you’ve performed the full number of repetitions with each arm. Superset with preacher curls, below.
Both of these I found on mens health, and like I said, I feel like they have worked my arms in a way that they havent been work in a while.
Enjoy!