• Welcome to realmuscleforum.com
  • Body Building and Fitness News Blog - Page 5 of 21 - Fitness and Body Building Articles

    Decline dumbbell curl

    Biceps

    The decline dumbbell curl changes the angle of attack and therefore the way in which your bicep muscles are challenged. You will need to lie chest down on a bench set at a 45° angle to begin this exercise. Holding a dumbbell in each hand, fully extend the arms (letting them hang down) and then simply bending the elbows bring the dumbbells up as close to your shoulders as you can. Hold at the top for a few seconds then

    Read more

    Static dumbbell curl

    Biceps

    The static dumbbell curl is a very interesting exercise which is something a little different but will certainly have an impact on those bicep muscles. If you take a dumbbell in each hand, starting with the dumbbells held out with elbows bent. Firstly, ensure that the left arm remains static and the dumbbell does not move while you move the right arm down by your side and do three or four full rep bicep curls up to your shoulder. Now

    Read more

    Hammer curl

    Muscles of the body

    As always seems to be the case with the best exercises, the hammer curl is a very easy but extremely effective way to workout your biceps and brachioradialis muscles. Simply stand upright, take a dumbbell in each hand and hang your arms at full length by your side. The starting position will see your palms faced inwards and they will maintain this position throughout the whole exercise. Then simply lift the barbells at the same time upwards, finishing the movement

    Read more

    Offset grip dumbbell curl

    Biceps

    The offset grip dumbbell curl is a very useful variation on the standard dumbbell curl which shifts the weight as you exercise your biceps. Grab a set of dumbbells holding one in each arm and letting them hang down by your side. Rather than hold the dumbbell in the centre, hold to one side which will shift the weight and vary the exercise. As you lift the dumbbells up towards your shoulders, only moving your elbow, slowly open up the

    Read more

    Standing dumbbell curl

    Biceps

    This is a relatively straightforward exercise but extremely good for your biceps. Take a set of dumbbells in each arm and hang your arms by your side at full length. Start the exercise with your palms facing inwards and by just bending your elbows, not using your shoulders or upper arms, curl the dumbbells (doing both left and right arm at the same time) and open outward so the palms are facing towards your shoulders at the top of the

    Read more

    Standing resistance band hammer curl

    Biceps

    This is a very useful exercise to help build up your biceps and you can do it literally anywhere. You will need a resistance band which you place on the floor underneath your feet. You then grip the other end of the resistance band with your hands, standing fully upright, with the palms facing inwards. While ensuring that only your elbows move, simply “curl” the resistance band up toward your shoulders, pause and flex your biceps, and then lower back

    Read more

    Hip circle exercises against sturdy object

    Abductors

    There are a number of ways in which you can vary the standard hip circle exercise and one is to use a sturdy object (a wall, etc) and take a slightly different stance than normal. Leaning towards the sturdy object, place your feet at least a couple of feet back and lean forward (placing your hands on the wall, object) then lift one foot off the ground and raise the heel of the other so you are balanced on your

    Read more

    Lateral band walk exercise

    Abductors

    The vast majority of useful exercises involve some kind of resistance and the lateral band walk exercise is perfect when looking to strengthen the top of your thighs as well as the abductor muscles. Using one of the fitness bands readily available today, place the band around either your lower legs or your knees. The knees tend to offer less resistance and are therefore often a good starting point whereas placing the band around your ankles is tougher. Stand with

    Read more

    Lying Crossover exercise

    Abductors

    While the lying crossover exercise, which may require the help of a partner, looks a little brutal, in reality it is very simple to do and very effective especially for muscles such as your abductors. Initially you need to lie on your back on the floor with your legs extended flat outwards. Simply bend the knee of your left leg and crossover your right leg attempting to touch the floor with the knee of your left leg. This is where

    Read more

    IT Band and Glute stretch exercise

    Abductors

    The IT Band and Glute stretch exercise is a very useful exercise when looking to strengthen the top of your thighs, glutes and your abductor muscle in particular. Simply lay on the floor and tie an IT Band, belt or rope around your foot. Swing your left leg to the right-hand side ensuring that the leg remains extended and keeping hold of the belt, rope or IT band. Pulling on the material tied to your foot, pull upwards and extend

    Read more