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.