Fitness Coach Chris Freytag demonstrates the basic bicep curl and shows you how to simplify the move or add a challenge
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Chris Freytag: Hi! I am Chris Freytag, Prevention's Fitness Expert and I am going to take some of the most effective exercise as you can do for strength training and show you how to make them a little easier, if you are just beginning or a little more difficult if you would like that extra challenge. Lets talk about your basic bicep curl, which is a great way to sculpt those sexy arm. Lets stand with our feet about a hip width apart, grab those hand weights, palms facing up, keeping your elbows glued to your sides, curl up isolating that bicep muscle. Try not to throw your torso into the exercise that really squeeze that bicep muscle. Now to make it a little easier, let's go ahead and add a chair. By taking the exercise to a seated position, you are going to take some of the strain off your low back. Sit down bring your hands at your sides and bring your palm facing in, we'll go for a hammer curl. One arm at a time, keeping your elbow at your side so you can concentrate on each bicep. All the way up and all the way down. Now to make it a little bit more difficult let's add a little extra weight for that challenge. Place both weights into your hand, one hand and anchor your elbow into the inside of the knee to support that joint, bend over abs tight and go ahead and curl up with that extra added weight. If it gets to be a little bit too much towards the end of your first set, go ahead and take your hand and give it a little extra help on the way up and then bring it back down. Try these exercises and you are going to see the beautiful bicep in no time.