“Don't round your back or jerk the weight too fast,” says Daly. Remember: Form is important so you don’t get injured. Repeat for a total of 8 to 10 reps and three sets.Slowly return the bar back towards the cable machine until your arms are once again extended.Keep your feet planted firmly as you slowly bring the weight toward you until the grip reaches your chest.Sitting upright, face the cable machine and grab the grip bar with both hands.“These rows work your lats, biceps, shoulders and forearm muscles, hitting multiple muscle groups,” says Daly, adding that they also increase stability since they're a unilateral movement (meaning they train one side of the body at a time).Įquipment needed: A cable machine, with a two-handed grip attached, set to about half your body weight if you’re a beginner. Do eight reps, three sets, then switch sides and repeat with the left arm.Lower the dumbbell back down until your arm is straight, without jerking the weight or rushing through the motion.Slowly pull the dumbbell straight up toward your shoulder, to the point where you can’t lift it up any further without twisting your upper body.Keep your back straight, your head in line, and the dumbbell directly below your right shoulder. With the dumbbell on the ground, place your left knee on the bench, then bend over to grab the dumbbell.“If you are a 175-pound male with moderate strength, I’d recommend 40 to 50 pounds, and if you are a 110-pound female with moderate strength, I’d recommend 15 to 20 pounds.” These are the muscles that you need to push and pull items in your daily life, he adds, so you’ll notice greater ease in everyday tasks.Įquipment needed: A bench and a dumbbell-the weight shouldn't be so heavy you can't control it, says Daly. Plus they are also great for building grip strength,” says Daly. “Chin-ups work your biceps, lats, delts, and core muscles, and they are superior to bicep curls because they help you build strength and definition in your upper arms, shoulders, and back, not just your biceps. Do three sets, with however many reps you’re able to perform at once without needing a break.Slowly lower back down until your arms are straight.From an extended “hanging” position, slowly pull yourself all the way up to the top, until your chin is above the bar.Grab the bar with an underhand grip (palms facing you), hands about eight inches apart.Although you can find these at some local parks or install one at home, if you’re new to the move, an assisted pull-up machine at the gym can help by counterbalancing some of your body weight. Chin-upsĮquipment needed: A sturdy pull-up bar. Doing them consistently will help you more quickly find that upper body strength you’re looking for. Instead of doing bicep curls, swap them out for these five bicep curl alternatives that are compound exercises recommended by coach Daly. "Bicep curls completely isolate all of the tension on your biceps muscle and can often lead to strains or tears." -Coach Ryan DalyĪdditionally, bicep curls can cause muscular imbalances if you aren’t properly training your other muscles, since they only work the biceps, leaving out other areas of your arms and shoulders. “Bicep curls completely isolate all of the tension on your biceps muscle and can often lead to strains or tears, especially for people who haven’t exercised in a while or have had shoulder issues in the past,” Daly explains. But isolation exercises like bicep curls can pose a higher risk of injury. Both methods have their place, and can help build muscle mass. By contrast, compound exercises incorporate multiple muscles at once to build well-rounded strength. Isolation exercises are those that focus on training just one muscle at a time for targeted strength work. “Bicep curls are an isolation exercise, and while isolation exercises can be effective at times, they also have drawbacks,” says Ryan Daly, NASM-PES, a sports performance coach for professional athletes from the NFL and NBA. The problem? Bicep curls aren’t actually the best way to strengthen your biceps.
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