How To Do Reverse Bicep Curls

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Bicep curls are among the best weight lifting exercises for developing bulging biceps. Today I'm going to show you how to do reverse bicep curls. Here are a few benefits of this exercise:

• stronger biceps
• stronger posture
• strong forearms

Now that you've read about some of the benefits of this exercise, the next thing you need to know is how to do them.

How To To Reverse Bicep Curls

Begin with a warm up set. Grab a fixed weight barbell (five pounds on each end). Stand up straight with your feet shoulder width apart. Hold the barbell in front of you with your arms fully extended, while making sure that your palms are facing you. Now use your bicep muscles to bring the barbell upward. Stop when the barbell is at chest level. Now lower the barbell to the starting position. Repeat for nine more reps then stop.

After completing the warm up set, choose a heavier weight. If your goal is strength, go for heavy weights and low reps (4 - 6 reps). If you just want to tone your biceps, use light weights while performing many repetitions (e.g. 15 reps).

The reverse curl is slightly more difficult than the standard bicep curl and that's what makes it an excellent weight lifting exercise. You'll be giving your arms a well deserved workout.

 "Great Chest and Whole Body Workouts: How To Do Reverse Bicep Curls" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Barbell Behind Your Back Wrist Curls

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The barbell wrist flex is an excellent way to strengthen the forearms. Today I'm going to show you how to do a variation on the basic barbell wrist flex exercise. But first I'm going to list some of this exercise's greatest benefits:

• improved grip strength
• improved flexibility
• larger forearms

This is an exercise you should definitely add to your weight lifting routine.

How To Do Barbell Wrist Flex Behind Your Back

You'll need a barbell and weight plates for this exercise. Start with a warm up set. Select two five pound weight plates and secure them to opposite ends of the bar. Place the bar on a weight rack at waist level. Now take hold of the bar using an overhand grip. Now, while maintaining a fully upright posture, flex your wrists, curling them upward. Now return to the starting position by uncurling your wrists. That's one rep. Repeat this nine more times then stop.
Now add more weight and exercise for the desired number of repetitions.
If you perform this exercise on a regular basis, you'll notice increased grip strength which will have carryover benefits to other exercises e.g. deadlift and farmer's walk.

"Great Chest and Whole Body Workouts: How To Do Barbell Behind Your Back Wrist Curls" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Side Pull Ups

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Pull ups rank among the best functional strength exercises around. Today I'm going to introduce you to the side pull up. This variation on the basic pull up is important because it:

• strengthens the biceps
• strengthens the obliques
• strengthens the core

This exercise challenging exercise is best for intermediate and advanced strength athletes.

How To Do Side Pull Ups

You'll need a pull up bar for this exercise. Begin by standing under the bar. Now grip the bar with a pronated and supinated grip simultaneously i.e. your left hand pronated and your right hand supinated. You should be in a perpendicular position to the bar at this point. Now, fully extend your arms. Then use your biceps and oblique muscles to pull yourself up again. Then lower yourself to the starting position again. Do this for the desired number of reps.

Side pull ups are a compound exercise that will build functional strength for the upper body. This exercise  will carry over to bench and overhead press, help create the V-shape and strengthen your back.


"How To Do Side Pull Ups" copyright Great Chest and Whole Body Workouts 2012.

How To Do Stability Ball Push Ups

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Constant challenge is the key to increased functional strength. Push ups, one of the greatest functional exercises ever created, become even better when you ratchet up the difficulty. Today I'm going to show you how to do an advanced push up using a stability ball.

Benefits of stability ball push ups include:

    stronger biceps
    stronger chest
    stronger core
    increased balance

This is an exercise that fitness athletes should definitely add to their training routine.

How To Do Stability Ball Push Ups

Stability ball push ups are very straight forward. To do this exercise, you'll need a ball (stability, bosu, volleyball, basketball) and a flat horizontal surface free of foot traffic. This is an advanced exercise, so before you begin, make sure that you can perform at least twenty basic push ups.

Set the ball on the floor. Place your hands on either side of the ball. Next, extend your legs behind you while balancing weight on the balls of your feet. Allow your chest to touch the stability ball. Make sure to keep your back perfectly straight; arching could seriously damage your spine. Now, while keeping your arms close into your sides, use your chest and arm muscles to push up from the ball. At the top of the move hold for a two second count then return to the starting position.

Repeat nine more times, stop then go again for a total of thirty reps (ten reps per set).

This exercise is going to tax your balance which means that your muscles will need to work hard just to maintain stability making it a fantastic for developing functional strength.

If you practice them regularly, it will help your benches, dips and other chest training exercise.

"How To Do Stability Ball Push Ups" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

Great Chest and Whole Body Workouts: How To Do Reverse Barbell Wrist Flexes

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Strong wrists are a component of functional strength. They're necessary for gripping and carrying heavy objects; unfortunately some people have absolutely no clue as to how to make their wrists stronger. Today I'm going to show you an easy wrist flex exercise.

How To Do Reverse Wrist Flexes 

You'll need a fixed barbell for this exercise. Start out with a warm up set. Grab a light weight fixed barbell (five pounds on each end) and place the barbell behind your back. Stand up straight. Make sure that your arms are fully extended behind you with your palms facing away from your body. Now, flex your wrists, this action will lift the barbell upward. Now, return your wrists to the starting position. That's one rep. Do this nine more times to finish up the warm up set.

Now choose heavier weights. Do three sets of ten reps, this will give your wrist muscles a good workout. If you practice this exercise on a regular basis, your wrists will become stronger and more flexible.

"Great Chest and Whole Body Workouts: How To Do Reverse Barbell Wrist Flexes" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Preacher Curls

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Lots of guys want large, powerful biceps but don't know where to start. Today I'm going to show you how preacher curls can increase the size and strength of your biceps.

How To Do Preacher Curls

You'll need a preacher bench, barbell and weight plates for this exercise. This is an isolation exercise which targets the bicep muscles. Start out with a warm up set. Begin by placing one five pound weight on each end of the bar. Grasp the bar with a supine grip (palms facing up). Sit down on the bench and keep your back straight. Make sure that your chest is in contact with the preacher pad. Place your arms on the curl pad making sure they are at a 45 degree down angle.

Now, with your arms extended, use your bicep muscles to lift the bar in a curling fashion until the bar is within one inch of your face. Now lower the bar to its starting position. Do this for nine more reps.

You've finished up the warm up set and ready for the real workout. Begin by adding more weight. To build bigger, stronger arms, perform low reps with heavy weights. Aim for three sets of 4 - 6 reps. As you become stronger, gradually increase the amount that you lift.

The barbell preacher curl is a difficult exercise for beginners, but it's an excellent way to increase the circumference of your biceps. Stick with them and you'll see results.

"Great Chest and Whole Body Workouts: How To Do Preacher Curls" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Box Squats

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Squats are one of the best compound exercises that you'll ever do. Unfortunately they're also one of the most dangerous exercises around. So today I'm going to show you how to do box squats, an exercise that gives you the benefits of squats with a bit more safety thrown in.

Benefits of box squats:

• strengthens back
• strengthens quadriceps
• strengthens glutes
• strengthens hamstrings
• strengthens abdominals
• reduces injury for people with difficulty pressing up

How To Do Box Squats

Although this exercise is commonly referred to as a "box" squat, a sturdy bench that can support hundreds of pounds will provide you with more safety. You'll also need access to an Olympic bar and squat rack (a power rack will do). First do a warm up set. Adjust the bar to a level that you can place it on the back of your shoulders. You can add one five pound plate to each end of the bar. Make sure the box is tall enough to allow you to achieve a squat that is parallel to the floor.

Now, step under the bar and placing both hands on it to steady the weight. Now step back from the rack. While keeping your back straight, squat until your glutes come into contact with the bench. Use your leg muscles to push yourself to upright position. That's one box squat. Do this for nine more repetitions.

Now, add more weight, but not too much. The safest way is to add enough weight that you can squat without losing your balance. Do three sets of five repetitions then stop.

Each week add more weight. Box squats qualify as a powerlifting exercise therefore it will stimulate increased production of testosterone causing your muscles to become larger and more powerful. This will have carryover strength to other heavy lifts including presses and deadlifts.

"Great Chest and Whole Body Workout: How To Do Box Squats" copyright 2012 Great Chest and Whole Body Workout. All Rights Reserved.