It’s easy to grow complacent with your workout routine, especially when life gets busy or there is a shift in the usual day-to-day shuffle. Yes, it’s good to keep some things familiar but sometimes it’s just a small variation to keep things interesting.
This goes for all areas of life and physical fitness in particular.
Our move today is a wide angle biceps curl. You will need a set of medium hand weights.
This move will be focused on the biceps, the upper front side of the arm.
Begin this move by either sitting or standing and gripping your weights in each hand. Hold your chest tall, roll your shoulders back and down, and engage the core for proper stance and balance.
Extend the arms out straight, facing the palms outward as if you are going to perform a regular curl.
Now, simply shift your arms to the outside of your body, keeping the palms outward as well and it’s time to move.
From here, keeping the upper arm and elbows close to the body, begin to bend in the elbow and lift the hand weights in an upward motion. Aiming for a full contraction, lift to a little over an upward 45-degree angle. Then reverse, and return to the start.
Continue this outward angled curl for eight to 10 repetitions for a whole set.
Take a small break, and continue the same motion for at least three to five sets. You will notice that this move adds a bit more tension on the biceps, and you will feel fatigue quicker than normal.
This move is great to alternate with a regular forward facing curl. Or fine on its own when you need a change.
— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA, can be reached at email@example.com.