Biceps Curl or Chin-ups
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Chin-ups: for strong folks with access to a high bar. Hold the bar with hands shoulder-width apart, palms facing towards you. Pull up and exhale, lifting your chest toward the bar. Lower yourself slowly to just less than full arm extension.
Curls: for mere mortals, or those without a high bar. Stand on the resistance cord with one or both feet. Keep your torso upright, your knees slightly bent, and your abdominal muscles tight. Holding the handles with the palms facing upward, curl the handles toward your shoulders. Lower the handles slowly to the starting position. Throughout the exercise, keep your upper arms and elbows stationary.