Login

Register

Chin Up

1. Grab the bar shoulder width apart with a supinated grip (palms facing you).


2. With your body hanging and arms fully extended, pull yourself up until your chin is past the bar.


3. Slowly return to the starting position. Repeat.

Dumbbell Row Unilateral

1. Brace your off arm against something stable (bench, box). Stagger your stance so your leg on the side of your working arm is back.


2. Try to get your torso to parallel with the ground. That will extend your range of motion.


3. Let your arm hang freely and then pull your elbow back. Imagine you've got a tennis ball in your armpit and squeeze it each rep.

Dumbbell Curl

1. Stand up straight with a dumbbell in each hand at arm's length.


2. Raise one dumbbell and twist your forearm until it is vertical and your palm faces the shoulder.


3. Lower to original position and repeat with opposite arm.

Dumbbell Reverse Curl

1. Grab the dumbbells with a pronated (overhand) grip. You can do this exercise thumbless if it's more comfortable on your wrists.


2. Flex at the elbows until your biceps touch your forearms. Try not to let your elbows flair outward.


3. Return to starting position and repeat.