Better Biceps

Getting bored with basic biceps curls? Why not vary the exercises for this muscle group? Here are two more beginner biceps moves to do.

Hammer curls

Stand upright with your feet shoulder-width apart and your arms at your sides. Hold a dumbbell in each hand with your palms facing the sides of your body. Exhale and, keeping your elbows locked firmly against your rib cage, curl both arms three-quarters of the way up toward your shoulders. Hold for a beat, focusing on squeezing your biceps. Inhale and slowly lower your arms back to the starting position, and repeat. This version of the biceps curl puts more emphasis on the forearms, as well as some muscles that lie underneath the biceps.

Zottman curls

Stand upright with your feet shoulder-width apart and your arms at your sides. Hold a dumbbell in each hand with your palms facing the sides of your body. Exhale and, as you curl your arms upward, rotate your palms in toward your body and cross your arms to the opposite shoulders. Keep your elbows locked firmly against your rib cage throughout the entire exercise and curl both arms only three-quarters of the way up toward your shoulders. Hold for a beat, focusing on squeezing your biceps. Inhale and slowly lower your arms back to the starting position, and repeat. This version of the biceps curl puts more emphasis on the forearms and the inside of the biceps.

JILLIAN'S TIP OF THE DAY

This Week's Challenge: Eat Better Breakfasts

Today's breakfast suggestion is whole-grain cereal and skim milk. Check the labels and choose a cereal that contains at least 7 grams of fiber and 8 or more grams of protein per serving. This helps tremendously with keeping your energy level up and benefits you nutritionally as well.