Hey, I’m Jake of Body by Jake. Are you ready to be energized? Because we’ve got big beautiful bi’s (biceps)! And Joey and Miles are going to help us out. And today we’re going to use our dumbbells.
We’re using our weights. But if you have two cans of Momma’s tomato paste – jump on in! If you don’t want to do that, just make a fist and follow along.
Feet are shoulder width apart, knees are bent slightly. We’re doing our bicep curls. We’re going to bring it all the way up, and all the way down.
Three minute energizer. Firming, toning them, peaking them bi’s (biceps). This is how we do them! Knees are bent slightly, stomach nice and tight, good. It’s a smooth, fluid move. A smooth fluid move. Good! Looking straight ahead. That’s it. Come on. Here we go, Joey, here we go. Here we go. Keep it going, keep it going – lot of reps. A lot of reps. We want to firm, tone and sculpt.
Now watch what we do. Let’s go halfsies. We’re calling these halfsies now. Right? You to cock your wrists, good, as you want to work the bicep. A lot of people, when they do curls, they break their wrists. Keep the wrist cocked like so, so it really focuses in on the bicep. Good! Halfsies.
Now, let’s go highs. Now we go highs. Break it up a little bit higher. Good. Keep it nice and tight. Perfect. That’s the way we do it.
Keep pulsing, knees are bent. Don’t forget, stomach nice and tight, even though we’re working on biceps. Working the old buttisimo, so stomach nice and tight. That’s it. Keep it going. Keep it going a little bit quicker now, nice and flowing. We’re flowing.
Now we’re going to do alternating bicep curls This is how we do it. Alternating bicep curls. Stomach tight, knees even, we’re focused. We’re smiling. Think about everything you’re going to accomplish today, or everything you have accomplished, or everything you want to accomplish tomorrow with every single repetition. That’s gonna happen every rep. You accomplish a goal. That’s the way to do it. Keep going. Keep going. That’s it.
Now, let’s go hammer time. Let’s just bring it straight up and back down. Bring it up and down we call these hammer curls. Bring it up and down. Here we go! Stomach tight, squeeze that buttisimo.
Now, we’re going to take a seat. We’re going to take a seat and we’re gonna do bicep curls seated. Let’s do it now bicep curls seated. Nice and easy does it. Stomach nice and tight. Perfect. Keep working those biceps, you’re doing great. If you don’t have a bench, sit in your chair. You don’t have those weights? Two cans pf Mamma’s tomato paste works just fine.