Name: Playbook - Jon Wegman - Monday - Biceps
Uploaded: 2022-02-23T23:35:26.992Z
Duration: 45 min
Description: Monday - Biceps

Nicely focused workout. Felt the burn on my biceps!!

Carlos

I love it!!  I only have dumbbells so I had to improvise the last exercise, but it was great!  Can’t wait for tomorrow!

Bryan

Jennifer

Start the week with one of my favorite focus areas - BICEPS!!!

Curl both dumbbells at the same time 

Keep palms facing out and focus on breathing 

Do not swing hips and focus on only using biceps to complete the exercise

Standing Dumbbell Curls

Seated dumbbell focusing on one arm at a time 

Focus on using only bicep to lift the weight 

Place arm inside of thigh allowing arm to comfortably swing

Seated Concentration Dumbbell Curls

- Start with dumbbell in one hand and your arm extended over an incline bench
- Curl the dumbbell up toward your shoulder
- Lower the dumbbell until your arm is almost fully extended
- Complete desired reps then repeat on the opposite side

Dumbbell Preacher Curls

Standing curl alternating right and left 

Turn wrist in when completing the lift 

Try not to turn body when completing the exercise

Inverted Dumbbell Curls

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees
- Avoid Swinging Hips 
- Use only Arms to complete lift

Monday - Biceps

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