10 most common exercises

Start Position:   Stand straight with good posture, with arms slightly bent at your sides, holding the barbell. Keep your elbows tight to your body, and palms facing forward.  You will get the best bicep workout (working long and short heads) if you start with a wider grip – slightly wider than shoulder width – and then with each progressive set slightly narrow your grip. Technique:  In a controlled motion, contract the biceps to curl the barbell to just short of vertical without resting, then return the barbell to start position.  Keep a laser focus on your biceps, and feel the contraction and burn at the top. Sets / Reps / Rest: Muscle Mass and Size: 3-4 / 6 to 12 / 30 seconds Muscle Hardness and Density:  3-4 / 3 to 6 / 90 seconds Variations:   Start with a wide grip on your 1st set, and narrow your grip with each successive set, until your last set is slightly less than shoulder width. NOTE: A straight barbell can put strain on your wrists, especial...

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