The straight bar curl is the classic all-rounder biceps exercise that hits both long and short heads of the biceps, but if you experience shooting pain down forearms, wrists or elbows, consider the ez-curl bar. Although research has proven that the straight bar produces greater activity in biceps as hand grips force palms to face up, the ez-curl bended bar, hand grips force palms to slightly face each other taking some tension off muscle and joints. As a result, the ez-bar may reduce pain and help you work to improve form as it corrects alignment. Try both grips to feel the difference. Either way here’s how to do this isolated move for bolder biceps using a straight bar.
Close Grip Bench Press
This exercise allows you to use a heavy weight in a safe way. However, it is slightly more tricky to perform than it looks.
How to - Take a medium bar bell and lie on a flat bench. Push the bar bell up until you arms are locked and then lower it down slowly. Just before it hits your chest push it up quickly with a little bouncing motion for about two inches. This short stop and bounce stops your chest muscles coming into play here and keeps the weight on your triceps. It’s a great secret.
Pushups are an old standby for toning the arms and shoulders. You should aim to do at least 10 to 20 pushups every day. Once you build up some stamina you can increase the number or push ups you perform each week. Most women have trouble performing a standard push up. The good news is you can perform a modified push up quite easily. To perform a modified push up, simply push up from your knees to your arms instead of placing your weight on your hands and feet. Most women can perform a push up in this position.
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