Upper Body Resistance Exercises 

When doing resistance exercises I like to focus on one or two body parts per workout session. I do this for three to four days . . . however long it takes me to do all six major areas of the body. I will make sure to get at least three days of rest over a seven day period of doing these exercises.

The first sets of exercises I like to start with are the upper body resistance exercises.  The upper body includes the chest, arms, shoulders and back. You can use resistance bands of different tension, light free weights or the machines available in the gym.

To get the most benefit from resistance exercises you should do them with as little rest as possible between sets. This will cause you to burn more calories and increase your metabolism so that even while you are at rest you are still expending energy.  60 – 90 seconds is the standard rest between sets. Your goal should be to cut this time to 30 to 60 seconds while incrementally increasing the resisted weight. This should happen over a three to four-month period.

Lets start with the arms…

Biceps Curls

The first arm exercises will be the biceps curls. I call these as the Tingle Busters since they will get more blood pumping throughout your entire arm and decrease the pins and needle feelings you get in your fingers. A strong set of biceps will make it easier for you to lift all those shopping bags you have to carry from the mall.  When you have to pick up the little ones, these are the muscles that are primarily used. If you are a tennis player or a pitcher on the baseball team then you need to work on developing your biceps since these are the active muscles involved.

Standing Curls using a curling bar

Arm curls can be done using a curling bar, resistance bands or dumbbells. The procedure is basically the same for each type of equipment used. When using the curling bar, you may want to start without any added weights. As you gain more strength and dexterity you can begin adding weights to the bar. Be careful to use all safety precautions such as putting safety clips on both ends of the bar and adding the same amount of weights to either side.

Seated Curls using curling bar

Be sure to use a straight back chair when doing these . . . the idea is to isolate your bicep muscles by not incorporating your legs or lower body. Hold the weights in each hand or stand on a resistance band and grasp the handles. Be sure your palms are facing forward. Your elbows should be slightly flexed and held as close to your sides as possible. Pull the weights or bands up to the chest area making sure your palms are pointed up. Return to the starting position. Do 8 – 12 repetitions to complete 1 set. I like to do four sets of this exercise.  Over time, as your strength increases you can incrementally increase the weights.

Seated curls using machine

Your health club facility may also have machines specifically for doing arm curls. Ask a facility member to point these out to you. There are several types of arm curls machines; use one that you are comfortable with. Be sure to follow all safety precautions.

That’s generally all the bicep exercises you need to do. As you become more experienced you may want to start adding some variety to these exercises such as preacher curls and hammer curls.

Unless you are into serious body building, bicep curls should only be done once per week. Any more than that and you are over training. Because these exercises can be completed fairly quickly I usually do them with another body part such as legs or after doing a chest workout.

Forearm Curls (pump)

The next arm exercise will be for the forearms. Using light weights, rest the back of your wrists on your knees with your palms facing up. Allow the weights to hang as low as possible. Slowly curl the weights up using your wrists and return to the starting position. Do ten repetitions and three to four sets. I prefer to use the curling bar or a straight barbell when doing these exercises because I can add or subtract weights as needed.

The forearm exercises are great for those suffering from neuropathy. You can actually feel the blood flowing into your hands and arms after each set is completed. I would recommend doing these a couple days per week because you can get so much benefit from it.

To a healthier you,

Owen Lecky

Exercises for Diabetes

Share →

25 Responses to Bicep Curls . . . Hope You Have a License for Those Guns

  1. It’s an amazing paragraph designed for all the internet users; they will take advantage from it I am sure.

  2. Tonia says:

    It is steady and natural solution for controlling the glucose levels level.

  3. really good piece of information, I had come to know about your site from my friend shubodh, kolkatta,i have read atleast nine posts of yours by now, and let me tell you, your site gives the best and the most interesting information.

  4. I am genuinely thankful to the holder of this web page who
    has shared this wonderful post at at this time.

  5. Hello, just wanted to say, I loved this article.
    It was inspiring. Keep on posting!

  6. Wow, this piece of writing is good, my sister is analyzing these kinds of things, thus I am going to
    convey her.

  7. Have you ever thought about publishing an
    ebook or guest authoring on other websites? I have a blog based on
    the same information you discuss and would love to have you share some stories/information.
    I know my readers would appreciate your work. If you are even remotely interested, feel free to
    send me an e mail.

  8. Aquaponics says:

    Fascinating blog! Is your theme custom made or did you download it from somewhere?
    A theme like yours with a few simple adjustements would
    really make my blog stand out. Please let me know
    where you got your design. With thanks

  9. Amazing! Its genuinely awesome post, I have got much clear idea about from this
    article.

  10. I think the admin of this site is truly working hard in
    support of his web site, because here every material is quality based information.

  11. This blog was… how do I say it? Relevant!! Finally I have found something which
    helped me. Thanks a lot!

  12. Excellent post. I was checking continuously this blog
    and I’m impressed! Extremely helpful information specifically the last part 🙂 I care for
    such information a lot. I was looking for this certain information for a very long time.
    Thank you and good luck.

  13. My business is no more constructive the place you happen to be having your details, nonetheless superior issue. I’ve got to spend a bit learning a lot more or perhaps figuring out a lot more. Thank you for superb information I became hunting for this review for my goal.

  14. Hi, for all time i used to check blog posts here in the early hours
    in the morning, for the reason that i like to gain knowledge of
    more and more.

  15. rupali says:

    wonderful information, I had come to know about your blog from my friend nandu , hyderabad,i have read atleast 7 posts of yours by now, and let me tell you, your website gives the best and the most interesting information. This is just the kind of information that i had been looking for, i’m already your rss reader now and i would regularly watch out for the new posts, once again hats off to you! Thanks a ton once again, Regards, Forearm Exercises With Dumbbells

  16. Hello, i read your blog occasionally and i own a
    similar one and i was just curious if you get a lot of spam remarks?
    If so how do you prevent it, any plugin or anything you can
    recommend? I get so much lately it’s driving me crazy so any assistance is very much appreciated.

  17. Hello there, simply become tuned in to your website via Yahoo, and located that it is truly helpful. Let me be aware of the city. My business is grateful in the event you keep on this in the future. Many other men and women will be taken advantage of ones crafting. Kind regards!

  18. I have to convey my appreciation for your generosity supporting people that actually need guidance on your concept. Your very own commitment to getting the message all through had become certainly good and have always allowed regular people much like me to reach their objectives. This helpful useful information indicates a great deal a person like me and somewhat more to my mates. Best wishes; from each one of us.

  19. If you are going for finest contents like I do, only pay a quick
    visit this website daily for the reason that it offers feature contents,
    thanks

  20. I used to be recommended this web site by way of my cousin. I am
    no longer positive whether this publish is written by way of
    him as no one else recognize such specified about my trouble.
    You are incredible! Thank you!

    Check out my web blog Adjustable kettlebells

  21. It is perfect time to make a few plans for the long run and it’s time to be happy.
    I’ve learn this post and if I could I desire to recommend you few
    interesting issues or advice. Perhaps you can write subsequent articles relating to
    this article. I desire to learn even more issues approximately it!

  22. We stumbled over here coming from a different website and thought I
    may as well check things out. I like what I see so now i’m following
    you. Look forward to looking over your web page yet again.

Leave a Reply

Your email address will not be published. Required fields are marked *