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  • Stand with your legs apart, with barbell held firm.
  • Pick up the dumbbell bar and rest both your elbows on your thighs.
  • Bend your back forming a hunch while facing front. This is your starting position.
  • Exhale as you curl the dumbbell up towards your shoulder.
  • At the top of the movement, hold the contracted position and squeeze your biceps for a count of two.
  • Inhale as you lower the barbell to the starting position.
  • Repeat for the desired number of repetitions.

  • Step onto the machine facing the monitor.
  • Begin pedaling to turn it on.
  • Start pedaling at an even pace.
  • Do not lock your knees.
  • Turn up the resistance.
  • Change up your direction on the pedals.
  • Use the swing arms.
  • Increase the incline and resistance as you go.

  • Sit on the preacher machine.
  • Rest the backs of your upper arms on the padded surface, in line with your shoulders.
  • Grasp the handles
  • Exhale as you curl the handles up towards your shoulders.
  • Hold for a count of two and squeeze your biceps.
  • Inhale as you lower the handles until your elbows are almost fully extended.
  • Repeat for the prescribed number of repetitions.

  • Choose a flat bench and place a dumbbell on each side of it.
  • Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
  • Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
  • Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore, do not try to pull the dumbbell up using the forearms.
  • Lower the resistance straight down to the starting position. Breathe in as you perform this step.
  • Repeat the movement for the specified amount of repetitions.
  • Switch sides and repeat again with the other arm.

  • Place feet on the designated platform(s).
  • Bend at the waist and place chest onto pad.
  • Grasp handles with a closed, pronated grip.
  • Lift the bar off holding rack.
  • Extend elbows fully, keeping a slight bend in elbows, allowing the bar to hang.
  • Keep your head in a neutral position and in line with the vertebral column while looking at the floor just ahead of you throughout the entire movement.
  • Pull the bar upward until your upper arms reach the level (or just past the level) of your torso.
  • Maintain the torso in a rigid position with the back flat and knees bent.
  • In a controlled fashion, slowly lower the bar by allowing the elbows to extend back the to the starting position.
  • After the set is complete, place the bar on the floor.

  • Sit on curl machine placing back of arms on pad. Grasp lever handles with underhand grip.
  • Align elbows at same pivot point as fulcrum of lever.
  • Raise lever handles toward shoulders.
  • Lower handles until arms are fully extended. Repeat.

  • Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip.
  • Position your non lifting hand at the corner or side of the incline bench. The chest should be pressed against the top part of the incline and your feet should be pressed against the floor at a wide stance. This is the starting position.
  • While holding the upper arm stationary, curl the dumbbell upward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level.
  • Hold the contracted position for a second.
  • Slowly begin to bring the dumbbells back to starting position as your breathe in.
  • Switch arms while performing this exercise
  • Repeat for the recommended amount of repetitions.

  • Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang
    perpendicular to the ground with the elbow pointing out. This will be your starting position.
  • Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition,
    flex the biceps and pause.
  • Lower the dumbbell back to the starting position.
  • Repeat

  • Grab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
  • As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
  • As you exhale, use the biceps to curl the weights up until your biceps is fully contracted and the dumbbells are at shoulder height.
  • Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
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