Breathe in through your nose when your arm is extended and slowly release the air through your mouth as your arm rises. You should have expelled all the air out when your arm makes the inward twist. Breathe in through your nose as you lower your forearms.
Benefits: Larger Biceps – Reps: One Minute (Cardiomuscular™ system)
- Start with your arms down at your side.
- Feet shoulder length apart. Knees slightly bent, tighten your stomach.
- Grasp the band so your palms are facing up.
- Then without moving your elbows, raise your hands and forearms into a curl position to your chest so that your forearm touches your bicep.
- Slowly turn your wrist inward (counterclockwise) towards your chest, squeeze, then back outward.
- DO NOT swing your back not bent backwards while doing this exercise.
- Lower your arms and repeat.
POSSIBLE DAMAGE FROM INCORRECT LIFTING:
Lower back damage, damage to the rotator cuff elbow joint pain, neck pain and ligament and tendon damage.
The key element here is to avoid injury at all cost. Some of the pitfalls that take place causing undue stress, as well as injury is the speed in which we release the weight and not necessarily when we make the exertion. The complete repetition must be done at the exact same speed when we are exerting to lift the weight, as when we are releasing it, to avoid velocity to put hundreds of pounds of pressure on the joints, ligaments, and tendons of that particular body part. Additionally the grip should be firm but not tight to avoid any nerve damage in the hands. Once those items are mastered the correct breathing will help muscle growth and focus and concentration will allow you to put the most effort into the particular muscle that you’re working out. Above all do not sacrifice form for weigh or repetitions… never sacrifice form.
©Copyright – Hector Sectzer
