Biceps

Bicep Curl

Body Position: 
In standing position, arms straight and elbows close to the body, weight (barbell/dumbbell) touching mid-thigh. Keep head straight, push chest out and flex elbows, moving weight towards the shoulder. Slowly release arms back to starting position.
Positions: 
Arms straight and close to the body, weight touching mid-thigh.
Flex elbows, moving weight towards the shoulder.

Lat Pull Down

Body Position: 
Sit down with knees at 90˚, push out chest so that back is straight and hips are at 90˚. Grab handle with both hands, palms facing down. Keep the elbows close to the body and pull weight down until bar reaches chest. Slowly return to starting position.
Positions: 
Sit down with knees and hips at 90˚, push out chest.
Keep the elbows close to the body and pull weight down until bar reaches chest.

Seated Row

Body Position: 
Sit down on the bench with knees slightly bend, push out chest so that back is straight. Lean forward and grab handle with both hands, palms facing inwards. Keep the elbows close to the body and pull weight between belly button and chest while the back remains straight until handle is close to body. Motion stops when upper body reaches 90˚. Slowly release handle until starting position is reached and repeat.
Positions: 
Sit down on bench with knees slightly bend, push out chest
Keep elbows close to the body and pull weight between belly button and chest

Horizontal Pull-Up

Body Position: 
Grab an overhead bar and make sure elbows are straight; pull body weight up so that chin gets over the bar. If unable to do the desired number of repetitions, use an elastic band to assist and start with elbows bend at 90˚. Choke a band around the pull-up-bar and hook the band under one or two knees depending on how much assistance is needed.
Positions: 
Grab an overhead bar and make sure elbows are straight.
Pull body weight up so that chin gets over the bar.

Chin Up

Body Position: 
Grab an overhead bar and make sure elbows are straight; pull body weight up so that chin gets over the bar. If unable to do the desired number of repetitions, use an elastic band to assist and start with elbows bend at 90˚. Choke a band around the pull-up-bar and hook the band under one or two knees depending on how much assistance is needed.
Positions: 
Video: 

Hang Clean to Press

Prerequisites: 
Military Press, Push-Press, Hang Clean
Body Position: 
Bend knees and hips so barbell touches mid-thigh. Keep shoulders over the bar with the back straight. Jump upwards and shrug the shoulders towards the ears. The barbell moves upward, close to the chest, with the elbows laterally raised shoulder-height. Once barbell reaches chest, the elbows jump underneath the bar to 90 ˚ facing forward, catching barbell on top of the chest. This phase is explosive. In standing position with barbell lying on the chest and lower elbows close to the body, push bar upwards and extend arms over the head. This phase is slower. Slowly return to starting position and repeat.
Positions: 
Bend knees and hips so barbell touches mid-thigh.
Catch barbell on top of the chest, elbows are at 90˚ facing forward
In standing position , lower elbows close to the body
Push bar upwards and extend arms over the head
Video: 

Bar Step-Backs to Press

Prerequisites: 
Military Press, Lunge, Front Squat
Body Position: 
From a front squat position step into a reverse lunge. Then step out of the lunge by jumping forcefully upwards to create momentum and pressing the bar over the head, landing in neutral stance - concentric phase is fast (power component). Then step into a reverse lunge with the other leg and do the same.
Positions: 
From a front squat position step into a reverse lunge.
Lunge Position
Jump forcefully upwards, pressing the bar over the head
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