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 Barbell

• Stand tall with your shoulder blades down your back, chest up, and shoulders pulled back. Your grip should be slightly wider than hip-width (this can vary), with your palms facing away from your body.
• Squeeze the bar. This will activate all the muscles in your forearms and upper arm.
• Curl the bar. Instead of dragging the bar up the body, think about always keeping the elbows slightly out in front. Focusing on not letting the shoulders come forward. Remember to primarily curl with your biceps.
• Pause for 2 sec. Slowly under control, lower