Page 9 - FlyFIT Glossary

Bicep Curl
• Stand with your feet a hips width apart and a slight bend to your knees
• Press your shoulders down and draw your elbows to your sides
• Stabilizing your upper arm, contract your bicep and bend your elbow bringing your fists towards your shoulders
• Resist as you lengthen your lower arm still keeping your upper arm still
Options:
o Band: Stand on the band and hold the ends between your thumb and pointer finger, palms face in
o Weighted: a medium dumbbell in each hand
o Anterior Curl*: In front of your body
o Lateral Curl^: forearms angled out to the sides o Alternate the Curl# from anterior to lateral
o Single Arm Cross Body#: working arms curls across towards the opposite shoulder
o Hammer curl: Thumb Up / palms face in
* Sagittal Bicep
^ Frontal Bicep
# Transverse Bicep # Transverse Bicep
Bicep Reach
• Stand with your feet a hips width apart and a slight bend to your knees
• Press your shoulders down and draw your elbows to your sides
• Extend your arms forward, keeping your fists below shoulder height
• Draw your elbows back towards your ribs
Options:
o Anterior* (forward)
o Lateral^ (to the side)
o Weighted Reach: holding a weight in each hand o Palms face up
o Palms face in
o Band Reach: Stand on the band and hold the ends between your thumb
and pointer finger, palms face in
o Alternate the Curl# from anterior to lateral
* Sagittal Bicep
^ Frontal Bicep
# Transverse Bicep