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ROUGH TRACK TRIATHLON

Exercise: Body Focus

Biceps Workout 2
Biceps stretch

Do this stretch to keep your biceps flexible.

Stand with your feet shoulder-width apart and draw your arms straight back at shoulder-height as far as possible, palms facing the floor. Now rotate your wrists so that your thumbs point down. Hold for ten to 20 seconds unless you are about to exercise, in which case hold for three to five. Repeat three times.



1. Stretch your biceps

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BICEPS WORKOUT 2

BACK

1. Close hammer-grip pull-down

A compound move that recruits lots of muscles to help shift the weight.

View 1. Close hammer-grip pull-down

2. Standing wall curl

Doing bicep curls against a wall will ensure your muscles are doing the work.

View 2. Standing wall curl

3. Reverse E-Z bar curl

Return to the E-Z bar for practical muscle gains.

View 3. Reverse E-Z bar curl

Biceps stretch

Do this stretch to keep your biceps flexible.

View Biceps stretch

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