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Biceps, Shoulders, and Triceps with EC Athlete Alex

In this week’s “Workout of the Week” were looking at a mean upper body super set as performed by EC Athlete Alex.

Beginning with bicep curls followed by an immediate shoulder press, to dumbbell shrugs and finishing with lateral raises, this upper body super set is guaranteed to leave your upper body sore.

Let’s look at the “How-To” instructions and tips for each of these exercises:

Dumbbell Alternate Seated Curl

  1. Start off setting up a flat bench and then sit down on the bench, with a dumbbell in each hand and feet flat on the floor.
  2. Hold the dumbbells in an underhand grip with your palms facing up, then slowly lift one dumbbell up towards your shoulder, isolating the bicep and hold for a count.
  3. Return back to the starting position and repeat with the opposite arm.
  4. Repeat for as many reps and sets as desired.

Tip: Keep your body fixed throughout the set. Do not lean back when curling the dumbbells up and keep your elbows tucked in at your sides.

Dumbbell Shoulder Press

  1. Start off setting up a flat bench and then sit down on the bench, with a dumbbell in each hand and feet flat on the floor.
  2. Hold the dumbbells by your shoulders with your palms facing forwards and your elbows out to the sides and bent at a 90° angle.
  3. Without leaning back, extend through your elbows to press the weights above your head.
  4. Then slowly return to the starting position.
  5. Repeat for as many reps and sets as desired.

Tip: Get a pair of dumbbells that are about 25% lighter than what you normally use for a set of 8 to 10 reps. Focus on form.

Dumbbell Shrug

  1. Assume a standing position with the dumbbells on both sides of your body.
  2. Hinge forward, inhale, and grab the dumbbells with a neutral grip.
  3. Stand up tall and ensure your spine remains neutral.
  4. Contract the traps to elevate the shoulders. Squeeze hard at the top and slowly lower the dumbbells back to the starting position.
  5. Repeat for the desired number of repetitions.

Tip: Don’t allow your head to jut forward excessively as you squeeze your traps, this can put your neck in a compromised position and result in an injury. Adding a pause at the top of the movement can help to enhance the mind muscle connection.

Lateral Raises

  1. Standing in a shoulder-width stance, grab a pair of dumbbells with palms facing inward and let them hang at your sides.
  2. Raise your arms out to the sides until they're at shoulder level. Pause, then lower the weights back to the starting position.
  3. Repeat for the desired number of repetitions.

Tip: Raise the dumbbells leading with your elbows, so that they’re the highest part of your arm.

 

PRO-TIP: Don't forget to supplement! Supplementing is a great way to maximize all the hours of hard work you put in; both in the gym, and out of it. 

Try out these staple supplements for the best muscle building results, or see our other stacks and bundles! 

 

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