SEATED REVERSE WRIST CURL – FOREARM EXERCISE AND HOW TO PERFORM IT!

The seated reverse wrist curl is a forearm exercise that train the forearm muscles, it is one of the best exercise that train the outside of the forearm muscles. The different between the seated reverse wrist curl  and the normal wrist curl is that the normal wrist curl train the insides of the forearm, while seated reverse wrist curl train the outside.

How to perform seated reverse wrist curl!

Hold your position tight: sit down down comfortable on the edge of the flat bench and grasp the barbell with your fingers point down (overhand grip). Your arm should remain parallel during throughout the exercise and put your forearms on your thighs or insides of the knees.

Move only your wrist during the performance and lock your elbows.

So, slowly curl up the barbell, hold it for a send at the highest position and exhale as you do. Then move back slowly down and inhale as you do. The weight should not fall or stray off of your hands. You must be in total control of the situations.

Make sure you do not move your elbows or your shoulders during the performance. Do not overweight yourself during the performance and do not let the weight hang in your relaxed wrist. Load the weight that your wrist can control. Your forearms muscles should be contracted at the lowest position of the curling.

SEATED REVERSE WRIST CURL
SEATED REVERSE WRIST CURL

You may use the EZ-bar but the slightly bent, if you do not feel comfortable with your wrist using the straight barbell or you can open your elbows a little. Repeat the process again to your desired repetitions. Do not create momentum or any difficulties that can jeopardized the good performance of this exercise. Remember to perform the exercise correctly in a way its suppose to be performed.

Precautions to take when performing seated reverse wrist curl!

  • Sit down down comfortable on the edge of the flat bench.
  • Grasp the barbell with your fingers point down.
  • Your arm should remain parallel during throughout the exercise.
  • Put your forearms on your thighs or insides of the knees.
  • Move only your wrist during the performance.
  • Lock your elbows.
  • Slowly curl up the barbell, hold it for a send at the highest position.
  • The weight should not fall or stray off of your hands.
  • You must be in total control of the situations.
  • Make sure you do not move your elbows or your shoulders during the performance.
  • Do not overweight yourself during the performance.
  • Do not let the weight hang in your relaxed wrist.
  • Load the weight that your wrist can control.
  • Your forearms muscles should be contracted at the lowest position of the curling.
  • You may use the EZ-bar but the slightly bent.
  • Do not create momentum or any difficulties.
  • Perform the exercise correctly in a way its suppose to be performed.

The benefits in performing seated reverse wrist curl !

  • It helps train the arms muscle.
  • It helps train the wrist.
  • It partially train the biceps.
  • It add more strength to your arms

Conclusion:seated reverse wrist curl  this is of the best forearm exercise if you want to improve your arms strength, shape up your arms, more straight in your wrist and increase your arms muscle . Doing this forearms exercise will also helps you strengthen your arms.

If you have anything to say or any comment about this article please leave it down below I will be more than happy to hear from you all, thanks.

MIKE

THE BEST AND EFFICIENT 10 ABDOMINAL EXERCISE- TO TRAIN AND LOSE EXCESS BELLY FAT!

The best and efficient 10 abdominals exercise ever for your abdominals , they are of the best and efficient abdominal exercise and make sure to exercise them the way they suppose to be done .

Abdominal crunch extensions

Abdominal crunch extension
Abdominal crunch extension

Abdominal crunch extender is an exercise for abdominal , it can be done anywhere even in your home . It is the best exercise to lose belly fat and sustaining abdominal strength . It is comes up with crunch extend as far as you can while keeping your lower back on the floor and your abdominals contracted .

How to perform abdominal crunch extension!

Take your position tight: So lie down and keep your lower back on the floor and your abdominals contracted . Put your fingers behind your ears,while still keeping your lower back on the floor round your back slightly . Extend your legs as far as you can without letting your heels touch the ground .

The back of your head or your hands can touch the floor but you must not lift your lower back . You can also put your hands behind your head , but only use your hands to support your neck . Do not pull yourself up with your hands , with that you are not doing the exercise right .

Roll your shoulders off the ground, keep your back around slowly and exhale . At the same time , lift your knees and stop when your thighs reach vertical level or when your knees are over your lower stomach .

Do not roll back so that your knees are over your chest . Keep moving forward until your elbows touch your thighs, but keep your knees still. At this point it is OK to lift the lower back . Make sure you don’t pull with your arms . Go back to the beginning position slowly and steadily and inhale . Extend your heels towards the floor and move your head down without elevating the lower back . Keep your abs contracted.

Something to notes when performing abdominal crunch extension!

This exercise must be perform has it suppose to be painstakingly. Your hands is only to support your head do not . Do not pull yourself up with your hands . This is one the best exercise for abdominal , if you want to lose some belly fat and gain some abdominal strength this is what you should be doing every. But it has to be done perfectly in other to have very good result.

The the benefits in doing abdominal crunch extension!

  • It can perform anywhere ; even on your bed this is one of the benefit of the abdominal crunch extension and that is it one of the best exercise for you to do no matter where you are , in the gym or inside your home .

  • It gives abdominal strength ; if you want to get some abdominal straight it is one of the exercise recommended  to do for you to stay fit .

  • It make you lose some belly fat ; with this exercise lose some belly fat fast and stay healthy , but make sure you are doing it correctly , sometime people ignore to do this exercise correctly going by and wasting their time . If you are not doing it right you might not get the result .

Air-bike abdominal crunch

AIR BIKE
AIR BIKE

Air-bike abdominal crunch and how to do it , in this article am going to yelling about air-bike abdominal crunch and how this exercise is performed . This exercise helps in losing belly fat enhancing abdominal 6pack ,”if you want to get it .

Air-bike abdominal crunch is an exercise for abdominal , it is one of the best exercise , you can do it anywhere even inside your home .

This exercise trains the front portion of your abdominals and the side of the abs . Air bike is an exercise performed lieing your back crunch and move your legs in the air like if you were riding a bike .

How to do it air-bike abdominal crunch!

Take your stating position tight ; lie down on your lower back and don’t make sure you do not let your shoulder blades touch the the floor . So put your hands behind your head to support your neck. Start with your lower legs horizontal and your thighs at about 90 degrees.

crunch up , twist your trunk and let your left elbow touch the inside of your right knee. Extend the left knee and bring the right know closer to the chest . Move back down , but not too far . The shoulder blades should not touch the floor .

Bring your upper body and your feet back to the beginning position. Crunch up again , but now twist your trunk to the other side and touch the inside of your left knee with your right elbow. Extend the right knee. Start again, go back to the beginning position and then crunch up twisting to the left again . Note perform this exercise well and make sure you do at list 30 to 50 repetitions . It is like you are riding a bicycle but slowly and steadily .

Something to notes when performing air-bike abdominal crunch!

Note that this exercise need to be perform as it suppose to the flatter you extend the the left leg , the better the air-bike exercise remember that it is for your abdominals . Some use to make a common mistake some people don’t really crunch up .

Instead they roll on the back to left and to the right . It is so wrong and doesn’t train out the abdominals at all .

If you are really wanted to get rid of some belly fat and not only that this exercise is very powerful one though it might be very difficult to do . But if you are serious about your well being doing this type of exercise should be your priority .

Sometimes to achieve some weight lose goals it had to do especially when come to performing some exercises . Courage is all it takes to be living health good life . I bet you doing this exercise regularly will make you stay fit healthy and lose more belly fat

Decline crunches 

decline crunches
decline crunches

Decline crunches is an abdominal exercise, it is one of the abdominal exercise that is very important to lose excess belly fat . Its also helps in developing the lower abdominal muscle . To do this exercise you need a decline bench which allows you to hook your feet .

 This exercise need to be perform properly in a way it suppose to be done . You may need  to be supervised by an expert  or a trainer. Do not create any difficulty for yourself , this exercise  must be perform slowly , steadily and painstakingly. Hook up well so you will not tumble down the decline bench .

How to do decline bench!

  • Hold your position tight so, lie and position yourself on a decline bench with your feet locked . Remember that your upper body should be raised off the bench , with that you will have to contract your abdominals in a way to just stay in place. Place your hands on each side of your head, over your ears. Make sure you do not lock your fingers .

  • Raise up your upper body slowly while you contract your abdominals . Crunch up until your elbows are on either side of your thighs. Hold and flex , then lower your body slowly back to the starting position . Remember you can hold a weight plate to your chest also if you can do more than 12 rep and your strength has increase . Continue and perform the exercise in the same way .

    Something to notes when doing decline bench!

  • make sure you perform the exercise correctly the way it suppose to be performed and do not create any difficulty for yourself .

  • You might need someone to supervise you or a trainer.

  • Hook up your feet well so you will not turnble down the decline bench

  • Raise your upper body up slowly and go down slowly and steadily .

Leg raises abdominal

Leg raises abdominal
Leg raises abdominal

leg raises abdominals is an abdominal exercise, it is performed by hanging on leg raise chair or hanging on a high bar that can hold your weight. You can also do this exercise lying down and raise your legs. Leg raises abdominals is not only train your outer and lower portion of you abdominal muscles, but it will also train your upper abdominal more better. It is advise perform this exercise in a good manner in order to achieve a better result.

To gives your outer abdominals more training, do not use a leg raise chaise, you may have to do the hanging leg raises to have it train more better. You may need to be supervised by an expert or personal trainer on this exercise and when performing this exercise do not create any momentum or difficulty that can jeopardized the good performance it.

How to perform leg raises abdominal!

Hold your position tight: position yourself into the leg raise chair or if want to do lying leg raises. Raise your knees over hip level and keep back your round. You must be looking straight forward, push your shoulders down. Do not look down. Slightly push your hips forward, remember to keep you back round and do not hollow your back.

Keep your lower back off of the back . So, slowly lean. What you will have to do is to try move your chest a little towards your knees in the sense that only the middle of your back touches the back. Lean till your abdominals are fully contracted at the high-density. Try to hold that position for about 1 to 2 seconds.

Then go back again to the beginning position exhale as you do. Make sure that your back remains round throughout the process. Do not let your leg go beyond the vertical level and it must not fall along the way. If you want to stretch your abdominal at the lower position, make sure you do not swing your legs back.

The down movement movement motions should be more slower thank the up motion, make sure you controlled your movement motion. Repeat the process to your desire reps.

Precautions to take when performing leg raises abdominal!

  • Raise your knees over hip level and keep back your round.

  • You must be looking straight forward.

  • Do not look down.

  • Do not hollow your back.

  • Lean till your abdominals are fully contracted at the high-density

  • Try to hold that position for about 1 to 2 seconds.

  • Do not let your leg go beyond the vertical level.

  • your leg must not fall along the way.

  • Make sure you do not swing your legs back.

  • The down movement movement motions should be more slower thank the up motion.

    Cable crunches

    CABLE CRUNCHES
    CABLE CRUNCHES
  • Cable crunches is an abdominal exercise, this particular abdominal exercise permits you to increase the amount of the weight you use to for abdominal exercise. Although it is advised to use the moderate weight because you will be using your body weight to pull down the weight instead of just your abdominals. This exercise must performed slowly, steadily and painstaking. Cable crunch targets your rib cage down to the pelvis. And to perform the exercise you need a universal machine.

    How to perform cable crunches!

  • Hold your position tight: first thing to do is to adjust and attach the rope handles to the high cable pulley of a universal machine. Grasp the rope in both hands and kneel about at list 3 feet away from the weight stack. Always remember that your back must be straight with your torso at a slightly forward angle. The cable of the pulley must be in front of you. Bring your wrists down toward your head painstaking.

  • So, slowly contract the abdominals, you need to focus yourself on the area from the rib cage down to the pelvis. Remember to hold the contract at the bottom a little. Get yourself backup slowly, keeping concentrate the tension on the abdominals. Repeat the process again until your desire repetition. You may need to be supervised in the exercise by an expert or a personal trainer.

    Precautions to take when performing cable crunches!

  • Adjust and attach the rope handles to the high cable pulley of a universal machine.

  • Grasp the rope in both hands and kneel about at least 3 feet away fro the weight stack.

  • Your back must be straight with your torso at a slightly forward angle.

  • The cable of the pulley must be in front of you.

  • Bring your wrists down toward your head carefully.

  • Slowly contract the abdominals.

  • Hold the contract at the bottom a little.

  • Get backup slowly, keeping concentrate the tension on the abdominals.

  • Do not create any difficulty or momentum to yourself on this exercise.

  • You may need to be supervised in the exercise by an expert or a personal trainer.

    Barbell abdominals roll-out

    Barbell abdominals roll-out
    Barbell abdominals roll-out
  • Barbell abdominal roll-out is an exercise for abdominals, it is one of the best abdominal exercises that trains the entire abdominis muscle. Do not perform this exercise if your are having back pain. This exercise also trains your back muscle and oblique.

  • Barbell abdominals roll-out can be performed with a EZ-bar or your can also perform it with a straight barbel. barbell abdominal roll-out may not fit for you if you are having shoulder or elbow problems. All this problems may not allows you to perform this exercise to the fullest. You can try another abdominal exercises that is more convenient and easier for you.

  • This exercise must be performed with good care taken into consideration. It must be performed in a slow arrhythmic motion.

    How to perform barbell abdominal roll-out!

  • Hold your position tight: lie down on the floor with your face facing the floor like you are in push-up position. put your hands on a barbell or an EZ-bar. Extend your leg, your body fully, your arms must be of at list 90 degree to the floor.

  • Make sure that you keep your elbows still and do not bend your elbows throughout the entire exercise. Your hands must be at list 1.5 shoulder widths and extend your elbows.

  • So, slowly and painstaking roll yourself forward and remember do not hollow your back. Do not fling your shoulders forward just like that when you are extending.

  • Slowly Pull yourself back to the beginning position with the strength of your abdominals. If you are not yet too much get used to it is advised to not move too far in the first few repetitions. Remember to move slowly all along exhale as you do. Do not move your hands too fast ,your hands must not pass the vertical line.

  • Upon doing this exercise do not create momentum that can jeopardized the good performance of this exercise. The more serious you are the more the result will comes. You might need to be supervised by an expert or a personal trainer.

    Precautions to take when performing barbell abdominal roll-out!

  • Do not perform this exercise if your are having back pain.

  • Barbell abdominal roll-out may not fit for you if you are having shoulder or elbow problems.

  • It must be performed in a slow arrhythmic motion.

  • Your arms must be of at list 90 degree to the floor.

  • Make sure that you keep your elbows still and do not bend your elbows throughout the entire exercise.

  • Your hands must be at list 1.5 shoulder widths.

  • Slowly roll yourself forward.

  • Do not hollow your back.

  • Do not fling your shoulders forward just like that when you are extending.

  • Do not move your hands too fast.

  • Your hands must not pass the vertical line.

  • Do not create momentum that can jeopardized the good performance.

Hanging leg raises

Hanging leg raises
Hanging leg raises

the hanging leg raises is an abdominal exercise that help train the rectus abdominal muscles. It is performed hanging on a bar and to perform this exercise you need a straight bar that can hold your weight.

How to perform the hanging leg raise!

Hold your position tight: hang youself up holding onto a up bar with an overhand grip, hang and do not twist your body. Pull hips up and curl inward toward your chest. Use the muscle of your lower ads to curl up and lift your knees close to your chest as you can, round your lower back at the top. Slowly lower and return to the beginning position. Pause the briefly for a second when you curl up to contact the lower abdominal muscles. Repeat the process again to your desire reps.

 stability-ball sit-ups

 stability-ball sit-ups
stability-ball sit-ups

stability-ball sit up is an abdominal exercise , it is one of the best abdominal exercise that can help you lose weight and belly fit drastically .you can also do this exercise at home .

How to perform stability-ball sit-up at home!

lie back on the on the stability ball. Position hands on your head and feet on the floor. Raise your upper body upward while keeping your lower back on the stability ball . Hold for some second . Return to starting position .

Something to notes when performing stability-ball sit-up!

make sure you perform the exercise correctly the way it suppose to be performed and do not create any difficulty for yourself .

Flat bench lying leg raise

Flat bench lying leg raise
Flat bench lying leg raise

is an abdominal exercise , it is aiming at dealing with your rectus abdominals .

Make sure you perform it correctly so to get you good result. It is one the exercise you can do at home .

How to perform flat bench lying leg raise!

lie on a bench with legs extended straight, and hold on to the top of the bench . Raise your legs straight up , slightly lifting your lower back off the bench . Hold for a tree seconds , then lower your your legs back down to start position . Keep your legs straight throughout the motion. This perform deals with your rectus abdominals .

Something to notes when performing flat bench lying leg raise!

make sure you perform the exercise correctly the way it suppose to be performed and do not create any difficulty for yourself .

Importance of doing sit ups

  • makes you lose belly fat

  • it gives more strength

  • combat stomach diseases

  • it can be perform at home

super man

super man
super man

this exercise is one of the exercise you can perform anywhere even on your bed .super man is an abdominal exercise . It is aiming at giving you abdominal strength and makes you lose belly fat drastically .

How to perform super man!

Put your spine into neutral position . Activate your core by drawing your abdominal muscles back to ward your spine .

Without any sideways movement and keeping your abdomen pulled in , exhale and slowly raise an opposite arm and until they are parallel to the floor be careful to follow the rhythm you have set . This type of performance is the key to lose belly fat at home .

What to notes when performing superman!

make sure you perform the exercise correctly the way it suppose to be performed and do not create any difficulty for yourself .

Importance of doing super man!

  • super man makes you lose belly fat

  • it gives more strength

  • combat stomach diseases

  • it can be perform at home

conclusion: The best 10 abdominals exercise for your abdominals they are of the exercise you can perform to train your abdominal muscles. They are aiming at giving you abdominal strength and also makes you lose belly fat drastically .

If you have something to say or any comment on this topic what so ever please leave it down below.

mike

REVERSE PREACHER CURLS – FOREARM EXERCISE AND HOW TO PERFORM IT!

The reverse preacher curls is an exercise for forearms muscles, it one of the effective forearms exercise and it also trains the biceps partially. Reverse preacher curls can be performed dumbbells or barbell. It advised to use the EZ-bar but the straight bar can also do it fine, you can start with trainning one arm at a time using the dumbbells or with the barbells.

How to perform Reverse preacher curls!

Hold your position tight : sit down on a preacher curl bench and grab the barbell with an overhand grip. Your upper arms should be flat on the arm support of the preacher bench throughout the exercise. So, slowly curl up the weight without elevating your shoulders and inhale.

Curl up until the bar is approximately 20 cent metre from your shoulders or before it reach the vertical level and extend your arms slowly as far as you can or to your elbows convenient and exhale as you do. In this exercise the grip is what makes it to be different from the normal preacher curls. You should not elevate your shoulders and your elbows throughout the process.

Do not overweight for this exercise and keep your elbows slightly close to each other. Your arms should be parallel together throughout. Load the weight that your power can control and don’t let the weight fall or stray away from you hands. The level advised for the lowering down is at least 175 degree and do lower down slowly to prevent injuries to your elbows.

REVERSE PREACHER CURLS
REVERSE PREACHER CURLS

Repeat the process again to your desire reps. Do not create momentum or any difficulties that can jeopardized the good performance to yourself during this exercise. You may need to be supervised by an expert or a personal trainer on this exercise.

Precautions to take when performing reverse preacher curls!

Grab the barbell with an overhand grip.
Your upper arms should be flat on the arm support of the preacher bench throughout
Slowly curl up the weight without elevating your shoulders and inhale.
Curl up until the bar is approximately 20 cent metre from your shoulders
In this exercise the grip is what makes it to be different from the normal preacher curls.
You should not elevate your shoulders and your elbows throughout the process.
Do not overweight for this exercise
Keep your elbows slightly close to each other.
Your arms should be parallel together throughout.
Load the weight that your power can control
Don’t let the weight fall or stray away from you hands.
The level advised for the lowering down is at least 175 degree
Do lower down slowly to prevent injuries to your elbows.
Do not create momentum or any difficulties that can jeopardized the good performance
You may need to be supervised by an expert or a personal trainer.

The benefits in performing reverse preacher curls!

It helps train the arms muscle.
It helps train the wrist.
It partially train the biceps.
It add more strength to your arms

Conclusion: reverse preacher curls this is of the best forearm exercise if you want to improve your arms strength, shape up your arms, more straight in your wrist and increase your arms muscle . Doing this forearms exercise will also helps you strengthen your arms.

If you have anything to say or any comment about this article please leave it down below I will be more than happy to hear from you all, thanks.

mike

BARBELL WRIST CURL BEHIND THE BACK- FOREARM EXERCISE AND HOW TO PERFORM IT!

Barbell wrist curl behind the back is an exercise to train the forearms muscles, it is one of the best forearms exercise that trains the flexors of you forearms muscles. It performed standing and holding a barbell behind.

How to perform Barbell wrist curl behind the back!

Hold your position tight: stand straight forward with your feet at shoulder width apart. Make sure to stand behind of a chair or a flat bench with-that you will be able to drop barbell on it after the performance.

Grab the barbell with an overhand grip with your hands about one shoulder width apart and your fingers pointing back. Slightly open the grip for the barbell to hang in your fingertips. Do not close your hands too tight and look straight forward.

Your legs should be slightly bent and your arms extended. Pull your shoulders back a little.

So, close your hands and roll the barbell up slowly and bend your hands up until your forearm muscles are fully contracted. Then bend your hands down again and open your grip, until the barbell hangs in your finger tips again. Repeat the process again to your desire repetitions. Make sure that your elbows and your wrists is not move.

BARBELL WRIST CURL BEHIND THE BACK
BARBELL WRIST CURL BEHIND THE BACK

This exercise should be performed with good concentration taking into place and you must be in full control throughout the exercise. Do now overweight yourself on this exercise. Load the weight that your power can control to prevent injuries. The weight must not fall or stray away from your hands. You may need to be supervised on this exercise by an expert or personal trainer. Do not create momentum when performing this exercise.

Precautions to take when performing Barbell wrist curl behind the back!

  • Stand straight forward with your feet at shoulder width apart.
  • Make sure to stand behind of a chair or a flat bench with-that you will be able to drop barbell on it after the performance.
  • Grab the barbell with an overhand grip.
  • Do not close your hands too tight and look straight forward.
  • Your legs should be slightly bent and your arms extended.
  • Bend your hands up until your forearm muscles are fully contracted.
  • Make sure that your elbows and your wrists is not move.
  • This exercise should be performed with good concentration.
  • You must be in full control throughout the exercise.
  • Do now overweight yourself on this exercise.
  • Load the weight that your power can control to prevent injuries.
  • The weight must not fall or stray away from your hands.
  • You may need to be supervised on this exercise.
  • Do not create momentum when performing this exercise.

The benefits in performing Barbell wrist curl behind the back!

  • It helps train the arms muscle.
  • It helps train the wrist.
  • It helps train the flexor muscles.
  • It partially train the biceps.
  • It add more strength to your arms.

Conclusion: Barbell wrist curl behind the back this is of the best forearm exercise if you want to improve your arms strength, shape up your arms, more straight in your wrist and increase your arms muscle . Doing this forearms exercise will also helps you strengthen your arms.

If you have anything to say or any comment about this article please leave it down below I will be more than happy to hear from you all, thanks.

MIKE

REVERSE BARBELL CURL- FOREARM EXERCISE AND HOW TO PERFORM IT!

The Reverse barbell curl is an exercise for the forearm, it is one of the forearm exercise to train and strengthen your forearm muscles. Reverse barbell curl is similar to the barbell biceps curl but the grab is what make it to be different. Reverse barbell curl is performed with an overhand grip while the barbell biceps curl is performed with an underhand grip. Reverse barbell curl also trains the biceps muscles partially.

How to perform Reverse barbell curl!

Hold your position tight: stand looking straight forward and grab the barbell with an overhand grip. Slightly round your back and do not lean back. Keep your elbows still and close to your waist. Your fingers should be on the top of the bar and your thumbs are on the bottom. Your hands should be at your shoulder width and the upper arms remain vertical to your body.

So, curl the weight up slowly and painstakingly and do not move your legs and don’t lean back when you curl up the barbell. Curl up until your hands are over the elbow height and exhale at the same time. Your back and your upper arms should remain still throughout.

Then slowly lower back the barbell. The down motion should be slightly slower than the down motion. Lower down until your elbows are fully extended. Load the weight that you power can control. Do not overweight yourself on this exercise.

REVERSE BARBELL CURL
REVERSE BARBELL CURL

Your legs most not move around during the performance. You must be in full control throughout the performance, the weight must not fall or stray off of your hands. Repeat the process again to your desired repetitions. Do not create any momentum or difficulties to yourself during the performance and you may need to be supervised by an expert or a personal trainer for this exercise.

Precautions to take when performing Reverse barbell curl!

  • Grab the barbell with an overhand grip.
  • Slightly round your back and do not lean back.
  • Keep your elbows still and close to your waist.
  • Your fingers should be on the top of the bar and your thumbs are on the bottom.
  • Your hands should be at your shoulder width and the upper arms remain vertical to your body.
  • Curl the weight up slowly and painstakingly.
  • Do not move your legs and don’t lean back when you curl up the barbell.
  • Your back and your upper arms should remain still throughout.
  • The down motion should be slightly slower than the down motion.
  • Lower down until your elbows are fully extended.
  • Load the weight that you power can control.
  • Do not overweight yourself on this exercise.
  • Your legs most not move around during the performance.
  • You must be in full control throughout the performance.
  • The weight must not fall or stray off of your hands.
  • Do not create any momentum or difficulties to yourself during the performance.
  • You may need to be supervised by an expert or a personal trainer for this exercise.

The benefits in performing reverse barbell curl!

  • It helps train the arms muscle.
  • It helps train the wrist.
  • It partially train the biceps.
  • It add more strength to your arms.

Conclusion:reverse barbell curl this is of the best forearm exercise if you want to improve your arms strength, shape up your arms, more straight in your wrist and increase your arms muscle . Doing this forearms exercise will also helps you strengthen your arms.

If you have anything to say or any comment about this article please leave it down below I will be more than happy to hear from you all, thanks.

mike

THE BEST AND EFFICIENT 13 BICEPS EXERCISE EVER -TO TRAIN AND ADD MORE MUSCLE TO YOUR BICEPS!

The best and efficient 13 biceps exercise ever to train and add more muscle to your biceps. This are the best so far and doing this will not only boost your biceps muscles but also make it look great. Make sure you follow the process and perform them correctly.

Close grip chin ups

Close grip chin ups
Close grip chin ups

Close grip chin ups is an biceps exercise, it is one of the biceps exercise and also good for your back. It helps with mass building in biceps. Close grip chin ups is performed focusing and keeping your hands close together on a high bar and lift your body up.

How to perform Close grip chin ups!

Hold your position tight: to perform this exercise you need a high straight bar that can hold your weight. Make sure that you can reach the bar from your standing position or you may need to support yourself. you may need to support yourself.

Grip the bar with an underhand grip and your hands should be right outside your chin on either side in a short distance apart. Remember that your palms should be facing you.

So, slowly pull yourself up until your chin is over the bar and inhale as you do, then slowly go back dawn exhale.

The down motion should be slightly slower than up motion.

Your chin must over the bar and do not twist or swing yourself off the bar.

Make sure that the bar is strong or stable enough to hold your weight. Do not create any momentum or difficulties to yourself, perform the exercise in a good manner. You may need to be supervised by an expert or personal trainer. Repeat the process again to your desire reps.

Precautions to take when performing Close grip chin ups!

Make sure that you can reach the bar from your standing position.

You may need to support yourself.

Grip the bar with an underhand grip.

Your hands should be right outside your chin on either side in a short distance apart.

Your palms should be facing you.

Do not hollow your back when performing this exercise.

Slowly pull yourself up until your chin is over the bar.

Slowly go back dawn.

Make sure that body is straight

Do not twist or swing yourself off the bar.

Make sure that the bar is strong or stable enough to hold your weight.

The down motion should be slightly slower than up motion.

Do not create any momentum or difficulties to yourself.

Perform the exercise in a good manner.

Reverse curls

Reverse curls
Reverse curls

Reverse curls is another biceps exercise that train your brachii muscle, it is one of the best biceps exercise to add more muscle to your biceps.

How to perform reverse curls!

Hold your position tight: stand straight forward and grab a barbell, your feet should be about shoulder width apart . Your arms should be hang down in front of your body and your palms should be facing toward your body.

So, Slowly raise the weight up to the height of your shoulder and inhale as you do. Then lower back slowly to the beginning position and exhale. your elbows should be fixing-in by your sides. Repeat the process again to your desire reps.

Hammer curls

hammer curls
hammer curls

Harmer curls is biceps exercise,it is one of the best biceps exercise that trains and gives the forearm muscle. This exercise is aiming at train the top of the biceps with the full contraction at the top and make it look great. Harmer curls is performed holding dumbbell in your both hands or doing it one at a time.

How to perform hammer curls!

Hold your position tight: grab 2 dumbbells or you can also do it hands at a time, stand upright and hold the dumbbells. Slightly bend your knees and make sure that your back is straight. Keep your elbows at your waist when performing this exercise.

Do not hollow your back when performing this exercise and your shoulders should be low as you curl the dumbbells up. Make sure to keep your abdominals contracted.

Extend your arms full and hold the dumbbells with your thumbs pointing straight forward. So, curl up the dumbbells until the weights almost touch your shoulders and your biceps are fully contracted and exhale as you do.

Do not twist your hands curling it up. Do no lean back or forward you must remain film. Move the dumbbell slowly, painstakingly and carefully. It is advised to shift your chest forward a few cents metre as you curl the dumbbells up and press your shoulder down but do not elevate your shoulders.

Squeeze the biceps and press the dumbbells against your shoulders for some seconds so that you fill the intensity of the contraction and return to the beginning position. The down motion should be slightly slower than the up motion. Repeat the process again to your desire reps.

Do not create any momentum or difficulties to yourself during this exercise and you may also need to be supervised by an expert or personal trainer. Remember that you must be in full control throughout the exercise. Do let the dumbbells fall or stray off of your hands. This exercise must be performed correctly well.

Precautions to take when performing Hammer curls!

Make sure that your back is straight.

Keep your elbows at your waist when performing this exercise.

Do not hollow your back when performing this exercise

Your shoulders should be low as you curl the dumbbells up.

Make sure to keep your abdominals contracted.

Extend your arms full and hold the dumbbells with your thumbs pointing straight forward.

Do not twist your hands curling it up.

Do no lean back or forward you must remain film.

Move the dumbbell slowly, painstakingly and carefully.

It is advised to shift your chest forward a few cents metre as you curl

Squeeze the biceps and press the dumbbells against your shoulders for some seconds

The down motion should be slightly slower than the up motion.

Do not create any momentum or difficulties to yourself during this exercise

You may also need to be supervised by an expert or personal trainer.

Remember that you must be in full control throughout the exercise.

Do let the dumbbells fall or stray off of your hands. This exercise must be perform correctly well.

Low pulley cable crossover

Low pulley cable crossover
Low pulley cable crossover

Low pulley cable crossover is a biceps exercise, it one of the best biceps exercise, this exercise also trains and strengthen your pectoralis muscles.

How to perform low pulley cable crossover!

Hold your position tight : first thing you will have to do is to adjust the pulley to the lowest position and then stand straight with your back straight. Hold the handle with an underhand grip. Your feet should be shoulder width apart and do not hollow your back during the exercise.

So, pull the handles of the pulley upward until your forearms cross, hold the position for a second an slowly lower back to the beginning position. The down position should be slightly slower than the up motion.

Repeat the process again to your desire reps.

Biceps flexor incline dumbbell curls

BICEPS FLEXOR- INCLINE DUMBBELL CURLS
BICEPS FLEXOR- INCLINE DUMBBELL CURLS

Biceps flexor incline dumbbell curls are important biceps exercise, it train and isolate the biceps muscles. To perform this exercise you need a incline bench and dumbbells. The angle between the shoulders and trunk, the thumb point away from the body. All this make biceps flexor incline dumbbell curls a very good and efficient biceps exercise.

How to perform Biceps flexor incline dumbbell curls!

Hold your position tight: first adjust and set your incline bench it should be approximate 45 degree. Grab the 2 dumbbells with your palms facing forward ,your thumbs should be pointing away from your body.

And make sure your arms hang on the sides, make sure that you hold the weight very well throughout. The weight should not be twisted or stray away from your hands during the curled up. So, curl up the dumbbells at the same time until your biceps are fully contracted and exhale as you do. Your shoulders should be close to the bench.

Slowly and carefully lower the weight back down until your biceps are relaxed and inhale as you do. Do not move your upper arms as you curl up the weight. Remember that you must be in full control of the situations throughout, move the weight slowly and painstakingly and do not let it fall off of your hand. Do not move the weight too far from your hands. Extend the elbows and stretches your biceps at the lowest position.

Repeat again the process to your desire reps. This exercise must be performed correctly and you may also need to be supervised by an expert or a personal trainer. Do not create any momentum or difficulties that can jeopardized the good performance of this exercise.

Precautions to take when performing biceps flexor incline dumbbell curls!

first adjust and set your incline bench it should be approximate 45 degree.

your thumbs should be pointing away from your body.

And make sure your arms hang on the sides,

make sure that you hold the weight very well throughout.

The weight should not be twisted or stray away from your hands during the curled up.

Your shoulders should be close to the bench.

Slowly and carefully lower the weight back down until your biceps are relaxed

Do not move your upper arms as you curl up the weight.

you must be in full control of the situations throughout,

move the weight slowly and painstakingly

Do not move the weight too far from your hands.

Extend the elbows and stretches your biceps at the lowest position.

this exercise must be performed correctly and you may also need to be supervised by an expert or a personal trainer.

Do not create any momentum or difficulties that can jeopardized the good performance of this exercise.

Do not overweight yourself.

Cable biceps hammer curl

Cable biceps hammer curl
Cable biceps hammer curl

Cable biceps hammer curl is a biceps exercise like hammer curl, it is good alternative of hammer curl it trains the upper arms like the dumbbell hammer curl and it even more efficient in contracting the biceps better than the dumbbell hammer curl. To perform this exercise you need a pulley machine with rope attached to it.

How to perform Cable biceps hammer curl!

Hold your position tight: set the pulley weight to your preference and stand by the pulley about 1 metre from the pulley machine. Grab the rope attachment with both hands and slightly bend your knees to contract your abdominals.

Your upper arm should be vertical, maintain and make sure to keep your elbows still and extend your arms. So, curl up the rope until your biceps and forearms touch each other and exhale as you do. Do not hollow your back and do not elevate your shoulders. Keep your abdominal contracted slightly and move your chest a cm towards your hands as you curl the rope up in order to avoid using your back.

Remember that the down motion should be slightly slower than the up motion. Return to the beginning position and inhale as you do. Repeat the process to your desired reps. Make sure that your elbows stay close to your waist. your should be stable and it must not move around.

You must be in full control throughout the process of the exercise and do not create any momentum or difficulties that can jeopardized the good performance of this exercise. This exercise should be performed correctly and you may need to be supervised by an expert or personal trainer.

Precautions to take when performing Cable biceps hammer curl!

Make sure that your back is straight.

Keep your elbows at your waist when performing this exercise.

Do not hollow your back when performing this exercise

Your shoulders should be low as you curl.

Make sure to keep your abdominals contracted.

Extend your arms full and hold the with your thumbs pointing straight forward.

Do not twist your hands curling it up.

Do no lean back or forward you must remain film.

Move the hands slowly, painstakingly and carefully.

It is advised to shift your chest forward a few cents metre as you curl

Squeeze the biceps against your shoulders for some seconds

The down motion should be slightly slower than the up motion.

Do not create any momentum or difficulties to yourself during this exercise

You may also need to be supervised by an expert or personal trainer.

Remember that you must be in full control throughout the exercise.

This exercise must be perform correctly well.

Standing dumbbell biceps curls

Standing dumbbell biceps curls
Standing dumbbell biceps curls

standing dumbbell biceps curls is a one of the great exercise, it helps to add and increase more biceps size. You need to contract your biceps at the top part of the movement and you must not hollow you back. The movement should be done at one arm at a time.

How to perform standing dumbbell biceps curls!

Hold your position tight: stand in a upright position grab the dumbbells with an underhand grip. The dumbbells should be at your sides with your arms fully extended. Make sure to keep your up and your back straight throughout the exercise, your feet should be about 45 cents metre apart.

Slowly curl one dumbbell up towards your shoulder, pause for a second and lower it back slowly again. So,curl the other arm in the same way you do for the first arm, as you lower the dumbbell. Remember that your leg must not move around during the exercise and do not swing the dumbbells with your hands. The down motion should be slightly slower than the up motion.

Repeat the process again to your desire reps. You must be in full control throughout the performance of this exercise and don’t let the weight fall off of your hands during the exercise.

Do not overweight yourself, it always better grab the weight that your power can control and with that you be able to perform the exercise very well. Do not create any momentum or difficulties that can jeopardize the good performance of the exercise. You may need to be supervised by an expert or a personal trainer on this exercise.

Precautions to take when performing standing dumbbell biceps curls!

It is important to perform it correctly in order to achieve it benefits.

Your hands should be at the shoulder width apart.

Do not bend your back.

Make sure that you grab the dumbbells with an underhand grip.

Your feet should be about 45 cents metre apart.

You must be standing up straight looking forward.

Your arms and hands should be in a straight line.

Do not hollow your back when performing this exercise.

Do not swing or lean back with the weight.

Keep your elbows still during the performance and let it close to your sides.

Bring the weight up high as you can.

Resist a little all the way down until your arms are nearly straight.

Do not bend your leg during the exercise.

Your feet must not move around throughout the exercise.

Do not let the weight fall off of your hands.

Remember you must be in full control throughout the exercise.

Do not create any momentum or difficulties that can jeopardize the good performance of the exercise.

Prone incline Underhand grip

Prone incline Underhand grip
Prone incline Underhand grip

Prone incline Underhand grip is an biceps exercise that train your biceps brachii, it is one the best efficient biceps exercise.

How to perform Prone incline Underhand grip!

Hold your position tight : lie on the incline bench and grab the dumbbells on your both hands. The dumbbells should be grab with an underhand grip and dumbbells should be hanging next to you. So, slowly curl up the weight until your biceps contract. Then pause Brierly , your wrist should always be fixed and they should be able to resist the twist. Slowly lower down to the beginning position and exhale as you do. Make sure that your back is straight throughout the exercise and keep your upper arms perpendicular to the floor. Repaet the process again to your desire reps.

Concentration curls

CONCENTRATION CURLS
CONCENTRATION CURLS

Concentration curls is an biceps exercise, this exercise really concentrate and isolate the biceps. To do this exercise you need to concentrate on the contraction of the strict form to make Concentration curls more efficient and to concentrate more on your biceps.

How to perform Concentration curls!

Hold your position tight: seat down on the end of a bench and grab a dumbbell in one hand with an underhand grip, your palm should be facing upward. Spread your legs apart into a “v” shape, slightly learn forward and rest your elbow on the side of your thigh.

Make sure that your remain still. Rest the other hand on the top of your opposite thigh for support. So, curl the weight up slowly and painstakingly, do not let your upper arm move around. Contract the muscle hard at the of the curl, as you list, twist your wrist so that your little finger turns toward your body. Your torso should remain still during the performance.

Resist the weight a little all way dawn until your arm is nearly straight. Keep your elbow still throughout the process. Remember to lower the weight slowly and do not let the weight stray or fall off of your hand. You must be in full control during the exercise. The remember that the up motion should be slightly slower than the down motion.

This exercise must be performed correctly and you may also need to be supervised by an expert or a personal trainer.

Do not create any momentum or difficulties that can jeopardized the good performance of this exercise.

Precautions to take when performing Concentration curls!

your palm should be facing upward.

make sure that you hold the weight very well throughout.

Spread your legs apart into a “v” shape.

The weight should not stray away from your hands during the curled up.

Do not move your upper arms as you curl up the weight.

You must be in full control of the situations throughout.

move the weight slowly and painstakingly.

Resist the weight a little all way dawn until your arm is nearly straight.

Do not move the weight too far from your hands.

Your torso should remain still during the performance.

Extend the elbows and stretches your biceps at the lowest position.

This exercise must be performed correctly and you may also need to be supervised by an expert or a personal trainer.

Do not create any momentum or difficulties that can jeopardized the good performance of this exercise.

Do not overweight yourself.

Preacher curls is a biceps

Preacher curls
Preacher curls

Preacher curls is a biceps exercise, it is one of the biceps exercise train your biceps with more stationarily. This exercise can be perform ez curl bar. Preacher curls can also be performed training one arm at a time using dumbbells.

How to perform Preacher curls!

Hold your position tight: first thing you will have to do is to adjust the seat on the preacher curl bench to your height “if” you are using a ez curl bar. Make sure that the sit must be moderate with the shoulders elevation and it should not higher than the your hunched-over the pad.

Grab the ez curl bar using a shoulder width grip. So, in an arc, curl up the barbell slowly and painstaking. Curl the bar up toward your chin. Remember that the up motion should be lower than down motion and resist a little when you are curling upward.

Make sure to be concentrate and resistance when you are curl up. This exercise is aiming to train the biceps more hard without the deltoid. You must be in full control throughout

of this exercise. Repeat the process again to your desire repartitions. Do not let weight stray or fall of your hands and do not overweight yourself. Your leg should not be moving around.

Do not create any momentum or difficulties that can jeopardized the good performance of this exercise.

This exercise must be performed correctly and you may also need to be supervised by an expert or a personal trainer.

Precautions to make when performing Preacher curls!

Adjust the seat on the preacher curl bench to your height

Make sure that the sit must be moderate with the shoulders elevation

It should not higher than the your hunched-over the pad.

Grab the ez curl bar using a shoulder width grip.

Curl up the barbell slowly and painstaking

The up motion should be lower than down motion

Resist a little when you are curling upward.

Make sure to be concentrate and resistance when you are curl up.

You must be in full control throughout of this exercise.

Do not let weight stray or fall of your hands

Do not overweight yourself.

Your leg should not be moving around.

Do not create any momentum or difficulties that can jeopardized the good performance of this exercise.

This exercise must be performed correctly and you may also need to be supervised by an expert or a personal trainer.

Barbell curls

barbell curls
barbell curls

Barbell curls is a biceps exercise, it is a classic exercise that trains biceps and also helps in developing more size in the biceps. This exercise must be performed correctly, it is important to perform it correctly in order to achieve it benefits.

How to perform barbell curls!

Hold your position tight: stand on your feet with your head up high and your hands should be at the shoulder width apart. Do not bend your back, and make sure that you grab the barbell with an underhand grip.

Your feet should be at the shoulder width apart and you must be standing up straight looking forward. The bar should be hang at arms length in front of you, with your shoulders. Your arms and hands should be in a straight line. Do not hollow your back when performing this exercise. Do not swing or lean back with the weight.

Keep your elbows still during the performance and let it close to your sides. Bring the bar toward your chest in an arc. Bring the weight up high as you can. Make sure you hold it to the contraction at the top and slowly lower the weight along the same path resisting a little all the way down until your arms are nearly straight.

Do not bend your leg during the exercise. Your feet must not move around throughout the exercise and do not let the weight fall off of your hands. Remember you must be in full control throughout the exercise. Do not create any momentum or difficulties that can jeopardize the good performance of the exercise. You may need to be supervised by an expert or a personal trainer. Repeat the process to your desire reps.

The precautions to take when performing barbell curl!

It is important to perform it correctly in order to achieve it benefits.

Your hands should be at the shoulder width apart.

Do not bend your back.

Make sure that you grab the barbell with an underhand grip.

Your feet should be at the shoulder width apart.

You must be standing up straight looking forward.

The bar should be hang at arms length in front of you with your shoulders.

Your arms and hands should be in a straight line.

Do not hollow your back when performing this exercise.

Do not swing or lean back with the weight.

Keep your elbows still during the performance and let it close to your sides.

Bring the bar toward your chest in an arc.

Bring the weight up high as you can.

Resist a little all the way down until your arms are nearly straight.

Do not bend your leg during the exercise.

Your feet must not move around throughout the exercise.

Do not let the weight fall off of your hands.

Remember you must be in full control throughout the exercise.

Do not create any momentum or difficulties that can jeopardize the good performance of the exercise.

Seated alternate

Seated alternate dumbbell curl
Seated alternate dumbbell curl

Seated alternate dumbbell curl is one of the best biceps exercise, it train and forces the biceps to curl and contract inward. Seated alternate dumbbell curl helps in stimulates more muscles into the biceps. The primary objective of this exercise is to train the biceps while the secondary is to reach the front shoulder and the forearm muscle. Seated alternate dumbbell curl train the biceps in a very special and simple way.

How to perform Seated alternate dumbbell curl!

Hold your position tight: sit down on a bench with your back straight and facing straight forward. Grab 2 dumbbells hold in the arms down position using an underhand grip.

Your feet should be firmly planted on the floor and do not move your feet throughout the exercise. So, curl one of the dumbbell up towards your shoulder slowly and painstakingly, pause it for a second and lower it back again slowly and exhale as you do.

Do the something for the other hand. Do not overweight yourself. Make sure that you hold the weight very well throughout and the weight should not be twisted or stray away from your hands during the curled up. Do not move your upper arms as you curl up the weight. you must be in full control of the situations throughout. Repeat the process again to your desire reps.

This exercise must be performed correctly and you may also need to be supervised by an expert or a personal trainer. Do not create any momentum or difficulties that can jeopardized the good performance of this exercise.

Precautions to take when performing Seated alternate dumbbell curl!

Your back must be straight and facing straight forward.

Hold in the arms down position using an underhand grip.

Your feet should be firmly planted on the floor and do not move your feet throughout the exercise.

Do not overweight yourself.

Make sure that you hold the weight very well throughout

the weight should not be twisted or stray away from your hands during the curled up.

Do not move your upper arms as you curl up the weight.

You must be in full control of the situations throughout.

This exercise must be performed correctly and you may also need to be supervised by an expert or a personal trainer.

Do not create any momentum or difficulties that can jeopardized the good performance of this exercise.

Underhand grip on bench -Dumbbell biceps curl

Underhand grip on bench -Dumbbell biceps curl
Underhand grip on bench -Dumbbell biceps curl

underhand grip on bench is an biceps exercise train your brachii muscles. It perform on a incline bench with the dumbbell.

How to perform underhand grip on bench!

Hold your position tight: stand with your dumbbell, the grip should be underhand grip. Rest your upper arm on the top of the incline bench and lift the weight up slowly and inhale as you do.

Your upper arms should not be moving around. Pause briefly then slowly lower the weight back to the beginning position. Do the same for your second side. Repeat the process again to your desire reps.

Conclusions: the best and efficient 13 biceps exercise ever. It is one of the best biceps exercise you can do for your biceps extensions your biceps and you look great and healthy. Make sure that it is performed correctly and you see how your biceps will transformed.

If you have something to say or any comment on this topic what so ever please leave it down below as I like to know what other people’s thought about this post, thanks.

MIKE