Circuit Training Bicep Curls

Video Transcript

"Hi, I'm going to show you how to do a wall sit with a bicep curl combination. First way to set this up, you want to hold the free weights in your hand, option is without weights if you don't want to use them, you're going to get yourself into a ninety degree angle. So, from your ankles, to your knees, to your hips, we're going to think about sitting into a chair, you've got your two ninety degree angles. Shoulders are back against the wall, chest open and I want you to do a little pelvic tilt, what that means is, we're going to flatten the back and rotate your pelvis forward, slightly. As you're coming up, we're going into a hammer curl. A couple different options, you can twist the free weight, you can straight up with them, or you can do a hammer curl, so you've got three variations for your biceps. One is palms up, elbows remain very tight next to the rib cage, two is thumbs up straight up and down into your hammer curl, and three is rotating so that your thumbs go outward and your pinkie's come towards you. To make this more challenging on the lower body, you're going to lift one leg up as you do your curl. What this is going to do is this is going to engage your quadriceps and your glute, at the same time so wall sits are really good stabilizers for quads, hamstrings, glutes, and abs. If you get brave and you want to do some more, add that leg as you're doing it. We're going to try do between ten and twenty repetitions, take a break and then try to do another two to three more sets. That's how you do your wall sit with your bicep curl."