Biceps
Biceps Exercises
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Important: If you are just beginning your exercise program with the DX•ƒ Gloves, we urge you to START SLOWLY and proceed GRADUALLY. There is a natural temptation to try to achieve maximum performance levels immediately. This temptation should be resisted. If not, your first experience may lead to excessive muscle soreness and may discourage you from developing a regular exercise routine. You will derive the greatest benefit from this program if you proceed gradually.
We suggest you begin by performing each of the listed exercises at a light to moderate exertion level. Once you are familiar with each exercise, choose five or six to form the core for your daily routine. Then periodically review this website to add additional exercises as you progress.
DX•ƒ Training Downloads & Exercises
Bicep Curls
Standing or sitting, place hands together in front of chest, one facing up, the other facing down. With the hand facing up, pull up while resisting with the opposite hand, allowing the “pull up” hand to prevail. At the top, reverse the direction of motion and allow the “push down” hand to prevail, returning to the starting point.
Each rep should take 1-5 seconds.
Perform 10-15 reps.
Double Bent Knee Pulls
Sitting position (or lying down), bring knees up to chest. Place hands on front of knees and pull knees toward chest.
Each rep should take 1-5 seconds.
Perform 10-15 reps.
Single Bent Knee Pulls
Same as above, but pulling one knee a time. If performed lying down, one leg should be fully extended while the other is pulled toward chest.
Each rep should take 2-5 seconds.
Perform 10-15 reps.