Recommendations: 2-3 Sets, 10-15 Reps
Obtain two resistance bands of equal resistance. Hook a resistance tube to the each sides of a fitness ball. Sit on the fitness ball, with your feet flat on the floor. Hold the handles for the resistance tube in your hands, with palms pronated grip. The handles hang down at the side. This is the starting position. Curl the handles up to your shoulders, keeping your elbows close to your sides. Rotate the handles as they rise to a supinated (palm up) grip. Once you have reached the top of the motion, move your elbows out slightly to the front to work the long head of the biceps which crosses the shoulder joint. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement. Slowly lower the handles to the starting position. Inhale during this movement. Hold the handles for the resistance tube in your hands, with palms pronated grip. The handles hang down at the side. Repeat for the required number of repetitions.
Step 1
Obtain two resistance bands of equal resistance. Hook a resistance tube to the each sides of a fitness ball. Sit on the fitness ball, with your feet flat on the floor. Hold the handles for the resistance tube in your hands, with palms pronated grip. The handles hang down at the side. This is the starting position.
Step 2
Curl the handles up to your shoulders, keeping your elbows close to your sides. Rotate the handles as they rise to a supinated (palm up) grip. Once you have reached the top of the motion, move your elbows out slightly to the front to work the long head of the biceps which crosses the shoulder joint. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement.