Try this twist on the typical bicep curl.
A 21-gun salute
May 16, 2009
Special to the Star
Standard biceps curls are a strength training mainstay – and a necessity for Obama-worthy pipes – but they can get boring. This variation forces you to focus on proper form, says Daniela Nahas, co-founder of Best Body Bootcamp, and our guide to buff arms.
"(It) concentrates on getting a full range of motion of the movement while giving your biceps a great burn," she says.
Twenty-ones
1. Stand tall, feet shoulder-width apart and knees slightly bent. Hold a dumbbell in each hand, palms facing forward and elbows stuck to your sides.
2. Bend your elbows 90 degrees, curling the dumbbells halfway up. Lower. Do this seven times.
3. Now, curl the dumbbells up to your shoulders, lowering only to the halfway point. Do this seven times.
4. Finally, perform a full curl, starting with your arms straight and bringing the dumbbells up to your shoulders. Do this seven times.
5. That's one set. Do three. (Note: Beginners may want to do this one arm at a time.)
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