Move of the Month...
TRACEY MacDIARMID PERSONAL TRAINING
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| Train Hard, Eat Well, Live Happy |
Each month I will be featuring a "Move of the Month"; one specific new exercise or
variation that you can put into your workout routine to keep things fresh.
Use the notes on exercise form below and pictures on the side bar to help you
perform the move correctly.
NOVEMBER 2008 ~ Biceps Preacher Curl with Stability Ball
The Preacher Curl is just one variation on the traditional bicep curl. By placing
your arms at an angle, you really challenge both heads of the biceps muscle, so
you may need to use less weight with this move. In this version, a stability ball is
used to create the angle, but you can also do this move on a preacher bench at
the Gym.
How to Perform the Exercise
Kneel down with the stability ball in front of you (you may want a mat or towel
under your knees for comfort).
While kneeling, allow your upper body to rest on top of the ball. Your chest and
underarms should be firmly on the ball with your elbows about halfway down and
parallel to one another.
This exercise can be done from the kneeling position, of with the legs fully
extended behind you.
Pick up two dumbbells (it helps to have these ready positioned in front of the ball
so you can pick them up easily once you are on the ball). Both palms should be
facing up.
While keeping your elbows firmly planted against the ball, lower the weights until
the arms are almost fully extended.
Contract the biceps and raise the weights until the forearms are vertical to the
back of the upper arm.
Repeat for the desired number of reps and sets.
Workout Guidelines
Do 3 sets of about 10-12 reps, resting about 30 seconds between sets.
You will need to experiment with what weight works for you; probably less than you
think.
Trainer Tips
-- This move can strain the front side of the elbow if you use weight that is too
heavy or if you don't position yourself correctly on the ball. If you feel any pain or
discomfort, discontinue this move.
-- Use control when lowering the weights to avoid injury.
-- Don't stop short of the full range of motion. Try to lower the weighs until your
arms are nearly straight.
-- Keep your back as straight as you can when you curl the weights up.
-- Never let the dumbbells completely rest on the floor at the bottom of the move!
-- This exercise takes concentration and practice to remain balanced and
complete the movement with good form. Don't give up if you don't master it first
time.
variation that you can put into your workout routine to keep things fresh.
Use the notes on exercise form below and pictures on the side bar to help you
perform the move correctly.
NOVEMBER 2008 ~ Biceps Preacher Curl with Stability Ball
The Preacher Curl is just one variation on the traditional bicep curl. By placing
your arms at an angle, you really challenge both heads of the biceps muscle, so
you may need to use less weight with this move. In this version, a stability ball is
used to create the angle, but you can also do this move on a preacher bench at
the Gym.
How to Perform the Exercise
Kneel down with the stability ball in front of you (you may want a mat or towel
under your knees for comfort).
While kneeling, allow your upper body to rest on top of the ball. Your chest and
underarms should be firmly on the ball with your elbows about halfway down and
parallel to one another.
This exercise can be done from the kneeling position, of with the legs fully
extended behind you.
Pick up two dumbbells (it helps to have these ready positioned in front of the ball
so you can pick them up easily once you are on the ball). Both palms should be
facing up.
While keeping your elbows firmly planted against the ball, lower the weights until
the arms are almost fully extended.
Contract the biceps and raise the weights until the forearms are vertical to the
back of the upper arm.
Repeat for the desired number of reps and sets.
Workout Guidelines
Do 3 sets of about 10-12 reps, resting about 30 seconds between sets.
You will need to experiment with what weight works for you; probably less than you
think.
Trainer Tips
-- This move can strain the front side of the elbow if you use weight that is too
heavy or if you don't position yourself correctly on the ball. If you feel any pain or
discomfort, discontinue this move.
-- Use control when lowering the weights to avoid injury.
-- Don't stop short of the full range of motion. Try to lower the weighs until your
arms are nearly straight.
-- Keep your back as straight as you can when you curl the weights up.
-- Never let the dumbbells completely rest on the floor at the bottom of the move!
-- This exercise takes concentration and practice to remain balanced and
complete the movement with good form. Don't give up if you don't master it first
time.
| "Goals help you channel your energy into action." -- Les Brown |
Click here to see the November "Recipe of the Month" GO
| Preacher Curl Starting Position (Note: feet braced against the wall for added support) |
