6 Pack - Owlerton Stadium

Leeds LGBT Sport Fringe Festival: EXERCISE OF THE MONTH BY DANNY SILK

 

                     Leeds LGBT Sport Fringe Festival

First of all I would like to welcome you to my very first blog for Leeds City Magazine. My aim throughout this blog is to write what I know through my experiences has a personal trainer. I have had some success and some failures. But life is a learning experience ‘what doesn’t kill you makes you stronger’.

In each blog I will be reviewing an exercise, training with athletes, club organisers and teams in and out of the LGBT+ community. I will also have the honour of reviewing new products on the market as well has offering some nutritional advise.

 

EXERCISE OF THE MONTH

 

CONCENTRATION BICEP CURL

 

For a concentration bicep curl exercise all that is needed:

  • Weight (ideally dumbbell)
  • Bench or Chair

The exercise requires you to slowly and smoothly lifting the dumbbell up and down between your legs while you are seated. These are great for anybody at any level of training from beginners to somebody who is at a more advanced level of training. Below is the step-by-step guide to a good safe technique to performing the task.

  • Sit on your bench or chair. Keep your feet flat on the floor, with your knees apart; I would suggest a gap of 1.5 length of your forearm.
  • Hold the weight with your right hand. Position your elbow on the inside thigh just behind your right knee. You will find you will be leant forward slightly; you may need to bend or hunch your back slightly to perform this task.
  • Keeping your upper arm and shoulder still lift your arm keeping inline with the rest of your arm, lift/curl the weight. Do not over hunch or flex your back, as you should only be lifting with your bicep, do not tense your back.
  • Slowly lower the weight to your starting position. The weight should remain close to your chest/torso and try to keep inline with the rest of your arm. Do not drop the weight!
  • Decide how many sets and reps you wish to do on each arm and complete the set with adequate rest between sets.
  • Swap arms and repeat.

Warnings…

  • Use adequate weights start of light and increase at a steady/safe pace
  • If you feel any pain while completing the exercise stop immediately. While leaning forward be aware of your lower back and do not tense or over-hunch
  • Do not drop the weight while lowering and take your time. Doing at a slower pace will be more beneficial to your workout
  • Do not ‘LOCK’ your arms at the bottom of the lift, lift before it locks. Failure to do this can lead to hyperextended elbow

 

 

 

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