UPPER-BODY MOVEMENTS

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Upper Body Movements involve rotation of the shoulder joint, elbow flexion and extension. These exercises will increase strength of the chest, upper back, traps, shoulder region, and arms. Typically, the movement patterns are either pulling or pushing in either a vertical or horizontal plane dependent upon body position.

ARMS / BICEP EXERCISES

These are supplemental movements, not typically added to our programs. We offer several different variations for athletes to choose from or we will prescribe based on need.

Bicep Curls: Standing Dumbbell Hammer Curls

• Stand tall with your shoulder blades down your back, chest up, and shoulder pulled back.
• Begin holding the dumbbells at your sides with palms facing in the entire movement
• Squeeze the dumbbells. This will activate all the muscles in your forearms and upper arm.
• While curling the dumbbells, always keeping the elbows slightly in front of the body. Continue to curl up, focusing on not letting the shoulders come forward. Remember to primarily curl with your biceps.
• Pause for 2 sec. Slowly under control, lower the dumbbells back to the starting position.
• This exercise may also be performed sitting on a bench or utilizing an incline bench