GYM: Palms Down 
Bicep Curl With Band

Palms Down Bicep Curl With Band Standing on a resistance band, grasp each handle with your palms down and elbows by your side. Your elbows should be by your side not anchored into your side. Perform a bicep curl on one side so that one handle is up and the other down. As you switch positions, your hands should pass each other at about 90 degrees. This creates a cross lateral engagement rather than linear and will help with balance and stability. Both the contraction and release should be controlled. The resistance against gravity (eccentric contraction) is the most beneficial part of the contraction and is especially helpful for tendon and joint maintenance. Be sure you are breathing and maintaining a neutral spine in an upright position. Hunching into the shoulders or lateral movement are both signs that the resistance is too high. Complete this exercise for 3 sets of 20 with a band that makes the last few repetitions challenging.



Palms Down Bicep Curl With Band Standing on a resistance band, grasp each handle with your palms down and elbows by your side. Your elbows should be by your side not anchored into your side. Perform a bicep curl on one side so that one handle is up and the other down. As you switch positions, your hands should pass each other at about 90 degrees. This creates a cross lateral engagement rather than linear and will help with balance and stability. Both the contraction and release should be controlled. The resistance against gravity (eccentric contraction) is the most beneficial part of the contraction and is especially helpful for tendon and joint maintenance. Be sure you are breathing and maintaining a neutral spine in an upright position. Hunching into the shoulders or lateral movement are both signs that the resistance is too high. Complete this exercise for 3 sets of 20 with a band that makes the last few repetitions challenging.



QUICKREAD

Allen Russell is a certified personal trainer at Crossroads Fitness Centers. For information on training with Allen or to learn more, text “perform” to 77094. Pictured: Kelsey Charlesworth.



Palms Down 
Bicep Curl With Band

Standing on a resistance band, grasp each handle with your palms down and elbows by your side. Your elbows should be by your side not anchored into your side.

Perform a bicep curl on one side so that one handle is up and the other down. As you switch positions, your hands should pass each other at about 90 degrees. This creates a cross lateral engagement rather than linear and will help with balance and stability. Both the contraction and release should be controlled.

The resistance against gravity (eccentric contraction) is the most beneficial part of the contraction and is especially helpful for tendon and joint maintenance.

Be sure you are breathing and maintaining a neutral spine in an upright position. Hunching into the shoulders or lateral movement are both signs that the resistance is too high.

Complete this exercise for 3 sets of 20 with a band that makes the last few repetitions challenging.


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