Trainer Tip of the Week – Strap Bicep Curl and Tricep Extension
Isolation exercises for the biceps and triceps are excellent ways to build strong, and well defined arms. Barbells, dumbbells, and machines are all popular choices, but one option that is sometimes forgotten is the trx straps (or any other type of suspension straps), which causes you to use your own body weight as resistance. I love using the straps to strengthen my biceps and triceps for many reasons. It burns like crazy (don’t say I didn’t warn you!), and since the straps are unstable, they cause you to really engage your core and glutes. For the bicep curl, grab the straps with an underhand grip, fully extend your arms, and walk your feet up. As you maintain a straight line from your ears through your ankles, bend only at the elbow joint until your hands are forehead level, then control yourself back to starting position. To make it harder, walk your feet forward, and to make it less challenging, either walk your feet back or stagger your feet. For the tricep extension, your body will be in reverse position, and your grip will be in an overhand position. As you maintain a straight line from your ears through your ankles, bend only at the elbows until your hands are roughly even with your forehead, then press your self back up into starting position. To make it harder, scoot your feet back, and to make it easier, either walk your feet forward or stagger your feet. Remember on both of these, the elbow joint should be the only joint bending! Try 3 sets of 10 reps in your next workout!
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