Each move can be scaled for athletes of any level.
You need a stable core for crushing miles, but your leg and hip muscles are also major players in powering your ride. So how about a core workout that will strengthen all of the above? Kara Miklaus, NASM-certified trainer at WORK Training Studio in Irvine, California created this circuit of abs exercises with a physio ball (also called an exercise ball or a Swiss ball) for you.
“Using a physio ball is an advantage in your workouts because it challenges your stability as well as muscular strength,” Miklaus explains. “This requires you to engage muscles not only in your core but also in your legs and hips, all of which you need for cycling.”
How to do it: Perform each move below for the number of reps based on your fitness level. Beginners complete 10 reps, intermediates complete 15 reps, and advanced athletes complete 20 reps of each exercise. (If it’s a single-leg exercise, hit each leg with the corresponding number of reps.) Complete 4 sets. You’ll need an exercise ball. Each exercise is demonstrated by WORK Training Studio employee Cassie Nitz so you can learn proper form.
With the exercise ball in front of you, start in a low plank position with shoulders over wrists, but instead of placing your elbows and forearms on the floor, rest them on the exercise ball. With feet firmly planted out wide, engage your core and roll the ball out in front of you a few inches, then return to starting position. Repeat.
Plank to Pike
Start in a high plank position with shoulders over wrists, but instead of placing your feet on the floor, rest your shins on the exercise ball. Engage your core to lift hips straight up as you roll the ball forward to your toes. Return to starting position. Repeat.
Start in a high plank position with shoulders over wrists, but instead of placing your feet on the floor, rest the tops of your feet on the exercise ball. Bring your left leg off the ball, tap the floor with your toes, then return to starting position. Repeat on the right side. Continue to alternate for the amount of reps you chose on each side.
Start by sitting on the exercise ball with your feet flat on the floor. Lean back while walking yourself out along the ball until your shoulders, upper back, and lower back touch the ball. Extend arms out long overhead, with biceps at ears, fingers interlaced. Engage core and keep chin lifted as complete the reps.
Lie faceup on a mat, holding the exercise ball overhead, legs straight out in front of you. Engage core to lift head, neck, and shoulders off the mat as you bring the ball over your chest, draw your legs toward hands. Pass the ball from hands to feet at the top of the move. Lower legs slowly with the ball clasped between feet. Return the ball from feet to hands on the next rep. Repeat.
Your shirt sleeves won’t forgive you after you do this bicep-building workout.
For many guys, the highlight of arm day in the gym is when they get to grab a set of dumbbells and curl their “guns” into oblivion in front of the biggest mirror available.
We love working though reps of the exercise and watching our muscles pump up through the in process—but you can do so much more to build up your biceps than just the basic standing curl.
On your next arm day, try out this circuit for a new way to hit those curls. It’s engineered to help you build up cannonball-sized biceps, so you’ll be glad you switched up your routine.
To maximize your arm exercises and prevent injury, don’t let your shoulders roll forward. Prone cobras will strengthen your shoulders and the stabilizing muscles in your back.
Lie facedown on the floor with your legs straight, arms at your sides, and palms down. Drive your hips into the floor. Contract your glutes, raising your legs off the floor. Simultaneously inhale and tighten the muscles in your upper back, raising your chest, head, and arms off the floor; rotate your thumbs toward the ceiling as you do this.
Hold for 4 seconds, and then return to the start. That’s 1 rep. Do 2 sets of 10.
The Cannonball Biceps Workout
Do 3 rounds of this muscle-building circuit. Rest 1 minute between each round. Start with medium-weight dumbbells; aim for 12 reps in the first two rounds, 10 in the last round. Focus on flawless form.
Tall kneeling hold curl
Kneel on your shins, thighs perpendicular to the floor, holding dumbbells with an underhand grip. Curl the weights until your forearms are parallel to the floor; this is the start.
Without moving your left arm, lower your right arm to your side. Do one full curl. Lower to the start. Repeat with your left arm. That’s 1 rep; do 10 to 12.
Floor JM press
Lie faceup on the floor holding dumbbells above your chest, arms straight, and palms facing in.
Bend your elbows so the dumbbells end up directly over your shoulders and the points of your elbows are near your ribs.
Pause and return to the starting position. That’s 1 rep; do 10 to 12.
Stand with your back pressed against a wall, holding two 20-pound dumbbells with an underhand grip.
Curl them upward toward your chest as you keep pressing your back and upper arms into the wall.
Squeeze your biceps at the top of the curl; then lower the dumbbells. That’s 1 rep; do 10.
Close-grip pushup hold
Assume a pushup position, your hands directly under your shoulders.
Keeping your elbows close to your body, lower your torso until your chest is 2 inches from the floor. Hold 4 seconds; return to the start.
That’s 1 rep; do as many as you can before the time’s up or your form fails.
Test Your Cannonball Strength
You can turn the workout into a fun challenge to gauge your arms’ strength. Set a timer for 2 minutes per round. Do 3 rounds of the circuit total, resting 1 minute between each. Track the number of close-grip pushup holds you complete in total; that’s your score.
13 Now you’ve got sleeve-busting biceps!
Stability balls: You know them, you’ve used them, you probably have one collecting dust in your basement right now. And though we’re sure you’ve mastered the art of the stability ball crunch, there’s so much more this multitasking beach ball can do. Can it tone your arms? Yep. Torch your core? Duh. Burn those hammies? You know it. Rev up cardio? Absolutely. With a little knowledge, stability ball exercises can challenge every single major muscle group (while simultaneously improving your balance, coordination, core strength, flexibility and posture).
“Incorporating a stability ball into your workout will challenge you to use muscles you wouldn’t typically use,” Morgan Kline, co-founder and COO of Burn Boot Camp tells us, “such as your transverse abdominals,” those deep core muscles that are notoriously hard to target, “pelvic floor and lower back extensors. Use of these muscles will improve your core stability and balance while increasing the overall effectiveness of your workout.” And though its namesake suggests support rather than strength, research shows that exercises done on a stability ball are significantly more effective than those done on the floor. “In order to perform exercises with a stability ball, you have to engage and isolate a lot of muscles that aren’t typically used in bodyweight exercises.” So while you focus on sculpting those beautiful biceps, your rear deltoids are working overtime as well.
How to Choose the Right Size Stability Ball
Now, before you go grabbing that pump, you’re going to want to make sure you have the right ball size on hand. To do that, all you need to know is your height. If you’re 5’5” or shorter, stick to a 55 cm ball. If you’re 5’6” or taller reach for a 65 cm ball. If you’re over 6’0” (. overachiever), a 75 cm ball is the way to go. “Before getting started, make sure your ball has the proper amount of air in it,” Kline advises. It should be firm to the touch but not overinflated. If you’re new to using a ball, find your balance and start slow—because there’s nothing more embarrassing than rolling on your butt mid-shoulder press. “Find a lot of space to move the ball around to get comfortable with it. Don’t jump right into the complex moves. Focus on getting your balance before testing any secondary movements. Sitting on the ball and moving your hips around is the best way to get your bearings.” Once you feel secure, it’s time to break a sweat.
Start with this 15-step stability ball exercise routine broken down into four main categories: lower body, upper body, core and cardio (to increase your heart rate and flush out those muscles). Complete 6 to 14 reps of each exercise, based on your current fitness level. Then grab an ice pack and some Advil because we guarantee you’re going to feel it tomorrow.
Beginner: low reps (6 or less)
Intermediate: moderate reps (8-12)
Advanced: high reps (14+)
Here are the 5 best exercises that focus on the biceps to add after your rows and pulldowns. Use these and build eye-popping mass.
When starting on a muscle-building program, one of the key body parts that many people want to place a large focus on are the biceps. The biceps tend to be a highly noticed muscle group by others, so if you have nicely developed arms, people are going to know you’re on top of your workout game.
It is important to keep in mind that in actuality theВ tricepsВ muscle comprises a very large component of the arm, so you must not neglect your triceps work either, which will then give you the perfect balance of what you need to see optimal results.
When you are aiming for maximum size, another important point to note is that lifting heavy must be placed as a priority. Since building more size is a combination of a heavy surplus, enough volume, and plenty of calories, it’s a wise decision to focus on exercises that will allow you to lift the heaviest weight possible.
Usually for most people this will be exercises such asВ rowsВ andВ lat-pulldowns, both of which target the biceps muscles as well. If you are including these regularly with your workout program and then adding in other exercises that are specifically targeted towards the biceps muscles you will be right on track for developing the best arms you can.
Here are the five best exercises that focus on the biceps to add after your rows and pulldowns.
Exercise 1:В Barbell Curl
The first biceps exercise to perform isВ barbell biceps curls, which will also allow you to overload those biceps with a heavy weight. Most trainees are slightly stronger when lifting a barbell versus a set ofВ dumbbells, so this is a great one for maximum strength development.
When doing the exercise, the primary thing to focus on is that you’re not cutting the movement pattern short at all, and that you’re not allowing momentum to cause you to lean backward as you hoist the weight upwards.
This is one of the most common mistakes with this exerciseвЂ”momentum performs more of the work than your muscles actually do. If you perform it in a slow and controlled manner, that should reduce the chances of this happening significantly and allow you to place a higher intensity deep within the muscle fibers.
Exercise 2: Incline Dumbbell Curl
Incline Dumbbell Curl
The second exercise to add isВ incline dumbbell curls. This exercise is one of the best to help prevent that momentum issue from happening as we just discussed, since it essentially restricts the movement of the back.
When doing this exercise, you will feel maximum tension on the biceps muscle belly, so don’t be surprised if the weight is slightly lower. As long as you’re pushing yourself hard, using the lower weight but maintaining proper form will be the way to go for results.
Exercise 3:В Standing Biceps Cable Curl
Standing Biceps Cable Curl
If you’re looking to target the deep-tissue muscle fibers,В cable curlsВ are a good bet. Since the pattern of movement is less stable with this movement, due to the constant tension provided by the cable, you will call all the stabilization muscles surrounding the biceps into play as you execute the exercise.
You can use a variety of different attachments to perform the cable curls including a rope, a straight bar, or rotating cable handles that allow you to work a single arm at a time.
Exercise 4: Reverse-Grip Bent-Over Row
Reverse-Grip Bent-Over Row
After you’ve included regularВ straight rowsВ within the program, you may also want to consider addingВ reverse-grip rowsВ as well. These are going to place a slightly greater stress on the biceps muscles as opposed to straight rows, so they will be a better exercise for strictly targeting the biceps.
Depending on what muscle group you think of contracting as you bring the weights up to the body (the biceps or the back), that too will impact the nature of the muscle stimulus.
Exercise 5: Concentration Curl
Finally, the last of the exercises to consider to blast your biceps into growth areВ concentration curls. When done while sitting, these will also limit the degree momentum plays in the execution of the exercise and place all the emphasis right on the biceps muscle.
There will be no helper muscles called into play when doing concentration curls (when done properly), so this is a good one to add in at the very end of your workout when you’re really looking to finish off the biceps and fully exhaust them.
This blog will be a helpful guide of how to do bicep exercises with resistance bands.
Resistance band bicep exercises are unlike any other workout for your bicep muscles. While resistance bands are great for all of your muscle groups, using bands can provide a deeper, more intense workout to increase the size and strength of your biceps. The biceps are also known as the biceps brachii, which is a two headed muscle attached to the upper arm. It is an important muscle in the upper body that has to be exercised using resistance training to increase the size and strength. There are many exercises that improve and strengthen your biceps and forearms. Instead of doing dumbbell curls all day, try incorporating resistance band bicep exercises to build muscle.
Benefits of Bicep Exercises with Bands
If you’re unfamiliar with resistance band bicep exercises , this type of training uses an opposing force of resistance to train your various muscle groups. Resistance training equipment has traditionally included free weights such as dumbbells and barbells or exercise machines which can be hard on your joints and limited in their effectiveness. Bicep exercises with resistance bands provide the ideal workout to help increase stamina, performance, energy and muscle size.
When you perform resistance band bicep exercises, you’ll have a wider range of motion compared to using a weight machine that limits the range of your movement. Resistance bands create resistance from different angles, maximizing the stress placed on your muscles resulting in muscle growth. Bicep exercises with bands allow you to vary your movements and customize your workout with different amounts of resistance. For instance, if you want high repetitions , then a band with a lower resistance would be used. If you wanted a more intense workout with fewer number of reps , then a band with the highest resistance level would be used. Other options to vary your workouts can be done by using two bands simultaneously instead of one or by clutching the resistance band with your hands closer together.
Bigger and stronger biceps have always been desired by men and toned, defined arms are typically one of the goals of women when working out. Whether you are a beginner or a professional athlete, you should always include biceps in your training regimen. Listed below are the best bicep resistance band exercises :
Bicep Curls With Resistance Bands
This exercise is the first one that most people use to build their biceps. The movement is very similar to a regular biceps curl with dumbbells.
Instructions for Bicep Curls with Resistance Bands:
1. Grab the end of the bands (one in each hand) and step on the middle of bands. The band should be in the center of your shoes.
2. Keep your head and chest upright, feet shoulder width apart, back straight and your stomach tight.
3. Begin with your arms extended down and tight to your sides with palms facing up.
4. Curl the bands all the way up while keeping tension on the biceps.
5. Slowly lower your hands back to the starting position and repeat the movement.
6. Perform 3 – 4 sets with 8 to 12 repetitions.
Resistance Band Reverse Biceps Curls
This exercise is an excellent alternative to bicep curls with resistance bands. By turning your hands over and palms facing down, you elongate the bicep muscles and put more pressure on the forearm muscles.
Instructions for Reverse Bicep Curls with Resistance Bands:
1. Start with your legs shoulder width apart, stand on the resistance bands and take an end in each hand.
2. Keep your head and chest upright, back straight and your stomach tight.
3. Begin with your arms down and tight to your sides with palms facing backwards.
4. Pull the resistance bands up and bring your arms up until your hands are level with your chest.
5. Do not allow your elbows to move during the movement; they should be stationary at your side.
6. Perform 3 – 4 sets with 8 to 12 reps .
Seated Hammer Curls with Resistance Bands
This variation of the traditional hammer curl is an exercise that isolates and targets your arm muscles. It is an effective exercise for enhancing the size and strength of your arms which can be done almost anywhere. While performing the exercise, the motion mimics the pounding of a hammer and fully stretch es and compress es your biceps.
Instructions for Seated Hammer Curls with Resistance Bands:
1. Sit on a chair or use an exercise ball to engage your core. Place the resistance band under your feet.
2. Keep your arms and back straight and feet flat on the floor .
3. Start with both of your arms at your side .
4. Grab the resistance band and curl it up toward your shoulders. Be sure to keep your elbows still during the movement.
5. Slowly return to your beginning position to complete the rep.
6. Perform 3 – 4 sets with 8 to 12 reps .
Resistance Band One Arm Preacher Curls
Using resistance bands to perform one arm preacher curls is one of the best ways to increase size and build strength in your biceps. Because the active arm is restricted, the isolation allows deep work of the muscle. This exercise can be done anywhere since it doesn’t require an anchor point for the bands.
Instructions for One Arm Preacher Curls with Resistance Bands:
1. Wrap the resistance band once around your foot on the same side as the arm you intend to use.
2. Grip both ends of the band with your hand.
3. The arm you intend to work should be almost completely straight with a slight bend and your palm facing forward.
4. Position your body so that your head is straight, your back is flat and the chest up. Your other arm should be across your body to help stabilize your active elbow.
5. Pull the band and bend your arm until your hand is at chest level. Be sure not to twist, but lift straight up.
6. Make sure to get the full benefit of the motion and go slowly back to the starting position.
7. Perform 3 – 4 sets with 8 to 12 reps .
Perform these bicep exercises with resistance bands three times a week and you will see a noticeable increase in the size, strength and performance of your biceps. Since bicep engagement comes from a pulling force, which also often times engages your back muscles, we recommend integrating them in your workouts so that you combine them with a range of other muscle groups . Resistance band exercises for biceps normally force you to engage your core to maintain stability, so make sure to concentrate on keeping your ab muscles cl e nched and divert the burn to targeted areas.
Like what you are reading? Try it out and let us know what you think. Email or tag us on social media @rubberbanditz so we can see you progress.
Sun’s out, guns out, must be having fun now!
Hi guys. How you doing? This is Max Tapper again for Howcast. And today what I’m going to show you guys how to do is a basic bicep workout. Alright?
So obviously these bad boys right here are beautiful vanity muscles that we all love to have but I’m going to show you how to do a quick easy workout that will definitely help them pump up. Okay?
So hat I have now is a barbell and I have some dumbbells. What we’re going to do is actually go through a compound workout where we’re going to use two different pieces of equipment. One, our barbell and the other our dumbbells. Okay?
So now remember, very importantly, to have big blasted biceps it’s going to require a certain amount of intensity and weight, obviously right? But, the very important part is that you guys want to make sure you’re lifting the right amount of weight from the beginning. So start off a little lighter, alright? And then as you get better with it, then increase but from the beginning start off lighter and safe.
This is how we are going to start it. I’m going to start off initially with our curl bar. Okay? This is just a 50 pound dumbbell bar. What I’m going to do is allow full extension down to the bottom, complete curl to the top. Slow down to the bottom, complete curl to the top. And our goal is going to be 12 reps of this. Okay?
So as soon as I finish 12 reps I’m going to drop down, I’m going to grab those dumbbells and I’m going to continue with another exercise. Let’s say we hit our 12 reps. Okay? Down to the floor.
Now, I’m going to switch off into another grip which is going to be called a hammer hand. A hammer grip is going to work a different side of the bicep head. Now, we’re curling straight up again, nice and slow. Now we’re also going to do this for 12 reps.
Now remember guys, the most important part is that you choose the right weight. Alright? Now, if we’re going to a number of 12 we want the weight to be the heaviest amount of weight that you can handle under perfect control to 12.
Alright, guys. Now I just want to stress the fact again that you need to use the right amount of weight. You you’ll be doing yourself no good to use something heavier than you can possibly handle. Obviously once the weight is too heavy you’re going to be using a lot of other muscles. Your shoulders, your back is going to become involved. We want you to choose a weight where you can isolate your biceps. Isolate your biceps. That means controlling it slow down to the bottom, controlling it all the way back up to the top, all the way up to 12 repetitions. If you can handle that without your body bouncing and weaving and trying to find something else to do, then you’ve chosen the right weight. Alright guys?
So remember, the right weight, slow and controlled, up, down, then we’re going to switch into another handle grip with the dumbbells, that would be an awesome exercise for your biceps.
This biceps workout promises stronger arms, meaner muscles, and a ttktkt without a billion boring biceps curls.
When you think “biceps workout” you might immediately think of dumbbell racks, curls, clunky machines, and pull-up bars. If you’re trying to get a little bicep pump done outside the gym or sans large machines, that might leave you starved for ideas.
Good news: Tara Nicolas, a NASM personal trainer and instructor at Fhitting Room (a high-intensity training studio in NYC), designed a biceps workout that uses equipment that’s easy to keep at home or pile into a corner at the gym. Even better? It doesn’t just work your biceps; this circuit includes tons of compound exercises, meaning they work multiple muscle groups in your body, instead of just that small section of your arm. Not to mention, this biceps workout calls your core into action, too. (Yep, get ready for some planks.)
“I built this workout around power, stabilization, and strength,” says Nicholas. “I love starting workouts with core work because no matter your level of conditioning, an activated core will help keep you safe. From there, you’ll do slow, controlled movements, then band work (which provides increased time under tension), and lastly, dynamic and explosive movements by introducing med ball exercises.”
This biceps workout includes a full-body warm-up and cool-down (so your entire body will be ready for movement) and then uses a hybrid of Tabata and supersets to do a lot of work in a small amount of time. Translation: You’ll alternate two different exercises for a specific amount of time and number of sets, then move on to the next set or round.
How it works: Start with the warm-up, doing 30 seconds of each exercise. Then move onto the Tabata intervals. Do each move for the indicated amount of time for work and rest, then do the other move in the superset. Continue alternating the two moves in each pair until you’ve completed the indicated number of sets. Then move onto the next superset. Finish with the cool-down, doing each move for 30 seconds.
Total Time: up to 30 minutes
Air squat: Stand with feet slightly wider than hip-width apart. Lower into a squat—if possible, until thighs are parallel to the floor. Press into the mid-foot to stand.
Inch Worm to Shoulder Tap: Stand with feet hip-width apart. Hinge at the hips with soft knees to plant palms on the floor, walking out to a high plank. Keeping hips steady, tap the left shoulder with the right hand, then tap the right shoulder with the left hand. Return to high plank, then walk hands up to feet and stand to return to start.
Hip Opener Right/Left: Start in a high plank. Step the right foot outside of the right hand to come into a low lunge. Shift back and forth here to open up the hip. Then reach the right arm up toward the ceiling, then slowly drop that elbow towards the floor. Repeat for 30 seconds. Switch sides; repeat.
Touchdown Jacks: Start with feet together, arms in front of chest. Jump feet out and squat, reaching right hand toward the floor. Hop feet together and stand, then repeat, reaching left hand toward the floor.
Jump Rope: Stand with feet together and arms by sides as if holding a jump rope. Hop and swing arms, as if actually jumping rope.
Butt Kick: Stand with feet hip-width apart. Alternate kicking heels up to glutes, landing softly on the balls of feet.
Frogger: Start in a high plank position. Jump feet outside of hands, making sure feet are flat, and lower hips to come into a low squat. Jump feet back to plank to return to start.
- Ideas for a Circuit-Training Layout & Exercises
- How to Build Leg Stamina
- Workouts for Women to Build Lean Muscle Mass
- Mixing Heavy & Light Weights for Exercises
- Can You Do Calisthenics Every Day?
- Can Ball Exercises Help in Losing Weight?
Using an exercise ball and dumbbells, you can target specific upper- and lower-body muscles and your core, to create cardio, endurance and muscle-building exercises. Using lighter dumbbells and creating higher-intensity workouts, you can burn fat while building muscle. Using heavier weights and working slowly, you can build muscle from head to toe.
No matter what your goals, it’s a good idea to warm up, cooldown and stretch as part of your routine. Warm up without your exercise ball or weights and raise your heart rate and warm your muscles using dynamic movements. Jumping jacks and jogging in place while performing arm circles are effective choices. If you perform a cardio workout with your ball and dumbbells, cool down for several minutes without them. Walk around, raise and lower your arms and turn your torso from side to side while your breathing goes back to normal. Finish with a good stretch.
If you’re looking to build muscle, use more weight and perform your exercises very slow. This will require you to use more muscular effort, rather than momentum as your perform reps, and makes you hold your muscle contractions longer. If you have heavy dumbbells, perform five repetitions of an exercise, take a short break, then do two more sets. If your dumbbells are light enough to let you perform many reps before you fatigue, exercise with them for 90 seconds for each exercise. If your goal is cardio, use lighter weights and perform your exercises quickly, using momentum to help perform your reps. Your goal is to raise your heart rate and keep it elevated during cardio workouts, not to bulk up.
To work your upper body, perform biceps curls, chest presses, flyes, triceps extensions, kickbacks, dumbbell rows and arm raises. These will work your biceps, triceps, chest, back and front and rear shoulder muscles. Target your hips, glutes, hamstrings, calves and quads with lunges, squats, heel raises and deadlifts. To target your abs, perform Russian twists. Hold your dumbbells at arms’ length and turn side-to-side using your core, not your shoulders, to move you. Try crunches holding dumbbells with your arms crossed in front of your chest.
Exercise Ball Exercises
One of the key benefits of an exercise ball is that it’s unstable, requiring you to recruit your core muscles to balance you while you do exercises. Performing upper-body dumbbell exercises while sitting or lying on an exercise ball will add an extra dimension to your workouts. Perform situps and crunches with your back on an exercise ball. Use your ball to do standing or sitting Russian twists. Hold the ball in your hands as you turn side-to-side, or rest your back on the ball with your feet flat on the floor, turning side-to-side. Stand with the ball between your back and the wall and raise and lower yourself to perform squats. Try performing pushups with your legs on the ball, then with your hands against the ball and your feet on the floor. Lie on your back and put your feet on the ball, then raise and lower your hips and butt to work your core.
If your goal is muscle building, it’s important to give yourself 24 hours between workouts to let your muscles recover, repair and rebuild. This is why some people perform upper- and lower-body exercises on alternating days. If you’ll be working your whole body each workout for bodybuilding, move from your upper-body to your core to your lower-body each exercise. You’ll still perform three sets of one exercise, but when you start a new exercise, you’ll change body areas. If you’re working on endurance or cardio, change your exercise after each set.