JILLIAN'S FREE NEWSLETTER: LOSING IT!
The Right Kind of Iron
What's the secret behind Popeye's massive biceps? Could it really be spinach? Okay, so spinach certainly has plenty of iron to promote strength and health, but even eating several bushels a day won't give you big, defined biceps. To get those, you'll need a different kind of iron — the pumping kind. If you want to get ripped, it's going to take pure sweat and hard work. Need a good beginner exercise to get you started? Drop the can opener, grab your dumbbells, and get going!
Dumbbell Biceps Curls
- Stand with your feet shoulder-width apart and your arms at your sides.
- Hold a dumbbell in each hand with your palms facing the sides of your body.
- With your elbows locked firmly against your rib cage, curl both arms three-quarters of the way up toward your shoulders, rotating your wrists as you lift so your palms face upward.
- Hold for a beat, focusing on squeezing your biceps.
- Inhale and slowly lower your arms to the starting position, and repeat.
Do these and, like Popeye, you'll be "strong to the finish," with or without the spinach.
Don't Miss the Mark
Dumbbell curls might seem basic, even easy, but if your form is sloppy, you won't see good results. Keep these tips in mind for perfect sets, every time:
- Stand straight and be sure to use slow, controlled movements.
- Don't swing the weights.
- Don't lift your elbows when you raise the weights or you will engage your shoulders instead of isolating your biceps.
- Don't lock your knees; keep them slightly flexed.