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The first tab will show you a demo of what one day of our fitness page will look like. Each day contains workout and nutrition information. Customizable to fit your specific fitness needs.
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Grab a set of dumbbells with both hands. Let your hands hang at your sides with palms facing out in front of you. Slightly bend your knees and keep a straight back with your shoulders locked back and down. This will be your starting position. While keeping your elbows stationary at your sides, curl your arms to fully contract your biceps. Slowly lower your arms back down to starting position. Make sure you are not cheating by moving your elbows or rocking your back or body. The only parts of your body that should be moving are your forearms.
Grab a set of dumbbells with both hands. For advanced use, choose a weight that will push your limits without sacrificing form. Let your hands hang at your sides with palms facing out in front of you. Slightly bend your knees and keep a straight back with your shoulders locked back and down. This will be your starting position. While keeping your elbows stationary at your sides, curl your arms to fully contract your biceps. Slowly lower your arms back down to starting position. Make sure you are not cheating by moving your elbows or rocking your back or body. The only parts of your body that should be moving are your forearms.
Beginners can practice the bicep curl with resistance bands. Step both feet on the center of a resistance band. Widen or narrow your stance to increase or decrease the resistance respectively. Pick up both ends of the bands with your hands. Let your hands hang at your sides with palms facing out in front of you. Slightly bend your knees and keep a straight back with your shoulders locked back and down. This will be your starting position. While keeping your elbows stationary at your sides, curl your arms to fully contract your biceps. Slowly lower your arms back down to starting position. Make sure you are not cheating by moving your elbows or rocking your back or body. The only parts of your body that should be moving are your forearms.
Position the seat of the preacher curl bench so, when you are seated with your back straight and your shoulders locked back and down, you can comfortably place your elbows on the pad. Grab a dumbbell with one hand and place that elbow on the preacher pad. This will be your starting position. Curl your arm using your bicep until you get a full contraction. Slowly lower your arm to starting position.
Position the seat of the preacher curl bench so, when you are seated with your back straight and your shoulders locked back and down, you can comfortably place your elbows on the pad. Grab a dumbbell with one hand and place that elbow on the preacher pad. For advanced use, choose a weight which will push your limits without sacrificing form. This will be your starting position. Curl your arm using your bicep until you get a full contraction. Slowly lower your arm to starting position.
Beginners can practice this movement on the preacher curl machine. Sit in the machine with back straight and shoulders back and down so you are not hunching over the pad. Place your elbows on the pad and grab the handle with one hand. Use your biceps to curl the handles toward you until you get a full contraction. Hold for a moment then slowly return back to starting position.
Grab a set of dumbbells and kneel behind a bench. For advanced use, choose a weight which will push your limits without sacrificing form. Grip the dumbbells with your palms facing down. Rest your forearms on the bench with your wrists and hands hanging over the other side of the bench. Let your wrists hang down. This will be your starting position. Rotate your wrists to raise the dumbbells up until full contraction. Hold for a moment then slowly lower back down to starting position.
Grab a set of dumbbells and kneel behind a bench. Choose a light weight until you get used to the movement. Grip the dumbbells with your palms facing down. Rest your forearms on the bench with your wrists and hands hanging over the other side of the bench. Let your wrists hang down. This will be your starting position. Rotate your wrists to raise the dumbbells up until full contraction. Hold for a moment then slowly lower back down to starting position.
Grab a set of dumbbells and kneel behind a bench. Choose a moderate weight. Grip the dumbbells with your palms facing down. Rest your forearms on the bench with your wrists and hands hanging over the other side of the bench. Let your wrists hang down. This will be your starting position. Rotate your wrists to raise the dumbbells up until full contraction. Hold for a moment then slowly lower back down to starting position.
Grab a barbell and kneel behind a bench. For advanced use, choose a weight which will push your limits without sacrificing form. Grip the barbell with your palms facing up. Rest your forearms on the bench with your wrists and hands hanging over the other side of the bench. Let your wrists hang down and uncurl your fingers slightly to let the bar rest at the ends of your fingers. This will be your starting position. Curl your fingers and rotate your wrists to raise the barbell up until full contraction. Hold for a moment then slowly lower back down to starting position.
Grab a barbell and kneel behind a bench. Choose a light weight until you get used to the movement. Grip the barbell with your palms facing up. Rest your forearms on the bench with your wrists and hands hanging over the other side of the bench. Let your wrists hang down and uncurl your fingers slightly to let the bar rest at the ends of your fingers. This will be your starting position. Curl your fingers and rotate your wrists to raise the barbell up until full contraction. Hold for a moment then slowly lower back down to starting position.
Grab a barbell and kneel behind a bench. Choose a moderate weight. Grip the barbell with your palms facing up. Rest your forearms on the bench with your wrists and hands hanging over the other side of the bench. Let your wrists hang down and uncurl your fingers slightly to let the bar rest at the ends of your fingers. This will be your starting position. Curl your fingers and rotate your wrists to raise the barbell up until full contraction. Hold for a moment then slowly lower back down to starting position.
Grab a set of dumbbells with both hands. For advanced use, choose a weight that will push your limits without sacrificing form. Let your hands hang at your sides with palms facing out in front of you. Slightly bend your knees and keep a straight back with your shoulders locked back and down. This will be your starting position. While keeping your elbows stationary at your sides, curl your arms to fully contract your biceps. Slowly lower your arms back down to starting position. Make sure you are not cheating by moving your elbows or rocking your back or body. The only parts of your body that should be moving are your forearms.
Beginners can practice the bicep curl with resistance bands. Step both feet on the center of a resistance band. Widen or narrow your stance to increase or decrease the resistance respectively. Pick up both ends of the bands with your hands. Let your hands hang at your sides with palms facing out in front of you. Slightly bend your knees and keep a straight back with your shoulders locked back and down. This will be your starting position. While keeping your elbows stationary at your sides, curl your arms to fully contract your biceps. Slowly lower your arms back down to starting position. Make sure you are not cheating by moving your elbows or rocking your back or body. The only parts of your body that should be moving are your forearms.
Grab a set of dumbbells with both hands. Let your hands hang at your sides with palms facing out in front of you. Slightly bend your knees and keep a straight back with your shoulders locked back and down. This will be your starting position. While keeping your elbows stationary at your sides, curl your arms to fully contract your biceps. Slowly lower your arms back down to starting position. Make sure you are not cheating by moving your elbows or rocking your back or body. The only parts of your body that should be moving are your forearms.
Grab a set of dumbbells and kneel behind a bench. Choose a light weight until you get used to the movement. Grip the dumbbells with your palms facing up. Rest your forearms on the bench with your wrists and hands hanging over the other side of the bench. Let your wrists hang down and uncurl your fingers slightly to let the dumbbells rest at the ends of your fingers. This will be your starting position. Curl your fingers and rotate your wrists to raise the dumbbells up until full contraction. Hold for a moment then slowly lower back down to starting position.
Grab a set of dumbbells and kneel behind a bench. Choose a moderate weight. Grip the dumbbells with your palms facing up. Rest your forearms on the bench with your wrists and hands hanging over the other side of the bench. Let your wrists hang down and uncurl your fingers slightly to let the dumbbells rest at the ends of your fingers. This will be your starting position. Curl your fingers and rotate your wrists to raise the dumbbells up until full contraction. Hold for a moment then slowly lower back down to starting position.
Grab a set of dumbbells and kneel behind a bench. For advanced use, choose a weight which will push your limits without sacrificing form. Grip the dumbbells with your palms facing up. Rest your forearms on the bench with your wrists and hands hanging over the other side of the bench. Let your wrists hang down and uncurl your fingers slightly to let the dumbbells rest at the ends of your fingers. This will be your starting position. Curl your fingers and rotate your wrists to raise the dumbbells up until full contraction. Hold for a moment then slowly lower back down to starting position.
Choose a moderate weight. Grip a set of dumbbells and simply walk around with them hanging at your sides.
For advanced use, choose a weight which will challenge you without sacrificing form. Grip a set of dumbbells and simply walk around with them hanging at your sides.
Choose a light weight until you get used to the movement. Grip a set of dumbbells and simply walk around with them hanging at your sides.
Beginners can practice this movement with resistance bands. Step both feet on the center of a resistance bands. Widen or narrow your stance to increase or decrease the resistance respectively. Pick up both ends of the bands with your hands. Let your hands hang at your sides with palms facing in. Slightly bend your knees and keep a straight back with your shoulders locked back and down. This will be your starting position. While keeping your elbows stationary at your sides, curl your arms until you fully contract your biceps. Slowly lower your arms back down to starting position. Make sure you are not cheating by moving your elbows or rocking your back or body. The only parts of your body that should be moving are your forearms.
Grab a set of dumbbells with both hands. Let your hands hang at your sides with palms facing in. Slightly bend your knees and keep a straight back with your shoulders locked back and down. This will be your starting position. While keeping your elbows stationary at your sides, curl your arms until you fully contract your biceps. Slowly lower your arms back down to starting position. Make sure you are not cheating by moving your elbows or rocking your back or body. The only parts of your body that should be moving are your forearms.
Grab a set of dumbbells with both hands. For advanced use, choose a weight that will push your limits without sacrificing form. Let your hands hang at your sides with palms facing in. Slightly bend your knees and keep a straight back with your shoulders locked back and down. This will be your starting position. While keeping your elbows stationary at your sides, curl your arms to fully contract your biceps. Slowly lower your arms back down to starting position. Make sure you are not cheating by moving your elbows or rocking your back or body. The only parts of your body that should be moving are your forearms.
Grab a set of dumbbells with both hands. Let your hands hang at your sides with palms facing out in front of you. Slightly bend your knees and keep a straight back with your shoulders locked back and down. This will be your starting position. While keeping your elbows stationary at your sides, curl your arms to fully contract your biceps. Slowly lower your arms back down to starting position. Make sure you are not cheating by moving your elbows or rocking your back or body. The only parts of your body that should be moving are your forearms.
Grab a set of dumbbells with both hands. For advanced use, choose a weight that will push your limits without sacrificing form. Let your hands hang at your sides with palms facing out in front of you. Slightly bend your knees and keep a straight back with your shoulders locked back and down. This will be your starting position. While keeping your elbows stationary at your sides, curl your arms to fully contract your biceps. Slowly lower your arms back down to starting position. Make sure you are not cheating by moving your elbows or rocking your back or body. The only parts of your body that should be moving are your forearms.
Beginners can practice the bicep curl with resistance bands. Step both feet on the center of a resistance band. Widen or narrow your stance to increase or decrease the resistance respectively. Pick up both ends of the bands with your hands. Let your hands hang at your sides with palms facing out in front of you. Slightly bend your knees and keep a straight back with your shoulders locked back and down. This will be your starting position. While keeping your elbows stationary at your sides, curl your arms to fully contract your biceps. Slowly lower your arms back down to starting position. Make sure you are not cheating by moving your elbows or rocking your back or body. The only parts of your body that should be moving are your forearms.
Grab a set of dumbbells and kneel behind a bench. For advanced use, choose a weight which will push your limits without sacrificing form. Grip the dumbbells with your palms facing up. Rest your forearms on the bench with your wrists and hands hanging over the other side of the bench. Let your wrists hang down and uncurl your fingers slightly to let the dumbbells rest at the ends of your fingers. This will be your starting position. Curl your fingers and rotate your wrists to raise the dumbbells up until full contraction. Hold for a moment then slowly lower back down to starting position.
Grab a set of dumbbells and kneel behind a bench. Choose a light weight until you get used to the movement. Grip the dumbbells with your palms facing up. Rest your forearms on the bench with your wrists and hands hanging over the other side of the bench. Let your wrists hang down and uncurl your fingers slightly to let the dumbbells rest at the ends of your fingers. This will be your starting position. Curl your fingers and rotate your wrists to raise the dumbbells up until full contraction. Hold for a moment then slowly lower back down to starting position.
Grab a set of dumbbells and kneel behind a bench. Choose a moderate weight. Grip the dumbbells with your palms facing up. Rest your forearms on the bench with your wrists and hands hanging over the other side of the bench. Let your wrists hang down and uncurl your fingers slightly to let the dumbbells rest at the ends of your fingers. This will be your starting position. Curl your fingers and rotate your wrists to raise the dumbbells up until full contraction. Hold for a moment then slowly lower back down to starting position.
Grab a set of dumbbells with both hands. Let your hands hang at your sides with palms facing in. Slightly bend your knees and keep a straight back with your shoulders locked back and down. This will be your starting position. While keeping your elbows stationary at your sides, curl your arms until you fully contract your biceps. Slowly lower your arms back down to starting position. Make sure you are not cheating by moving your elbows or rocking your back or body. The only parts of your body that should be moving are your forearms.
Grab a set of dumbbells with both hands. For advanced use, choose a weight that will push your limits without sacrificing form. Let your hands hang at your sides with palms facing in. Slightly bend your knees and keep a straight back with your shoulders locked back and down. This will be your starting position. While keeping your elbows stationary at your sides, curl your arms to fully contract your biceps. Slowly lower your arms back down to starting position. Make sure you are not cheating by moving your elbows or rocking your back or body. The only parts of your body that should be moving are your forearms.
Beginners can practice this movement with resistance bands. Step both feet on the center of a resistance bands. Widen or narrow your stance to increase or decrease the resistance respectively. Pick up both ends of the bands with your hands. Let your hands hang at your sides with palms facing in. Slightly bend your knees and keep a straight back with your shoulders locked back and down. This will be your starting position. While keeping your elbows stationary at your sides, curl your arms until you fully contract your biceps. Slowly lower your arms back down to starting position. Make sure you are not cheating by moving your elbows or rocking your back or body. The only parts of your body that should be moving are your forearms.
Grab a set of dumbbells and kneel behind a bench. For advanced use, choose a weight which will push your limits without sacrificing form. Grip the dumbbells with your palms facing down. Rest your forearms on the bench with your wrists and hands hanging over the other side of the bench. Let your wrists hang down. This will be your starting position. Rotate your wrists to raise the dumbbells up until full contraction. Hold for a moment then slowly lower back down to starting position.
Grab a set of dumbbells and kneel behind a bench. Choose a light weight until you get used to the movement. Grip the dumbbells with your palms facing down. Rest your forearms on the bench with your wrists and hands hanging over the other side of the bench. Let your wrists hang down. This will be your starting position. Rotate your wrists to raise the dumbbells up until full contraction. Hold for a moment then slowly lower back down to starting position.
Grab a set of dumbbells and kneel behind a bench. Choose a moderate weight. Grip the dumbbells with your palms facing down. Rest your forearms on the bench with your wrists and hands hanging over the other side of the bench. Let your wrists hang down. This will be your starting position. Rotate your wrists to raise the dumbbells up until full contraction. Hold for a moment then slowly lower back down to starting position.
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