Tag Archives: curls

Shed Bra Bulge with these 6 Moves

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

As a certified personal trainer holding a strong base of female clientele, I am consistently asked how I train clientele to get rid of “Bra Bulge”. The first times I had heard this, as a naive male, I did not understand the question. After indulging myself into the term, I realized that this area between the armpits and chest just tends to be under toned and therefore, a bit flabby.  “Bra Bulge” muscle groups include the pectoralis muscles (chest), latissimus dorsi (back), triceps and biceps (upper arm), and deltoid (shoulders). When dealing with “Bra Bulge” this leads to a focused area that many female clientele want to target and tone.

So, from implementing a collection of exercises that will address this area of concern, here are my six exercises to turn “Bra Bulge” into a thing of the past.  Do each exercise for a duration of 30 seconds / repeat when only utilizing one side and complete 3 sets.

  • 1) Squat w/ triceps kickback
    • As you lower into a squat, press weights back for a kickback, then bend arms as you stand back up
      • This move works: glutes, quadriceps, triceps
  • 2) Dumbbell hammer grip rows with a bench
    • Lay flat down on your stomach on a bench, arms straight out down towards the floor, knees bent, feet flat on the ground. Hold weights in your hands. Perform a row by pulling the weights up to your ribs, forearms remaining perpendicular to the ground, squeezing your shoulder blades as hard as you can and actively opening the chest at the top of the movement. Return to base position. Repeat.
      • This move works: Latissimus dorsi, posterior deltoid, trapezius, rhomboids biceps brachii
  • 3) Hanging arm curl
    • Rest one foot, knee and hand all on the same side of a flat bench, and stand with the other foot flat on the ground. The arm that is not resting on the bench but should be hanging towards the ground, holding your weight. Make sure your spine is flat and parallel to the ground, chin tucked in, with your eyes trained on the weight. Perform a s bicep curl, bending the arm at the elbow and bringing the weight up towards your face. Pause for a second at the top of the movement, and then bring your arm back to starting position. Repeat.
      • This move works: Abs, hip flexors, and biceps
  • 4) T raises
    • Grasp a pair of dumbbells and stand tall with feet about shoulder-width apart and arms hanging down at your sides. Rotate your hands so that your palms are facing away from your body. Begin exercise by raising the dumbbells away from your sides to shoulder height so that you from a T-shape. Lower the weight back down to your sides. Repeat.
      • This move works: Trapezius, posterior deltoids, rhomboids
  • 5) Delt Raises
    • Grab a pair of dumbbells and stand with feet hip width apart, knees slightly bent. Shift your hips back as you lower your torso until you are parallel with the ground. Turn palms so they face one another, bend elbows and lift weights up to shoulder height. Repeat.
      • This move works: Posterior deltoid, lateral deltoid, levator scapulae, brachialis, biceps brachii
  • 6) Assisted pull ups with a platform
    • Step up and grasp bar with wide overhand grip. Step down onto assistance lever or platform. Pull body up until neck reaches height of hands. Lower body until arms and shoulders are fully extended. Repeat.
      • This move works: Latissimus dorsi, teres major, lower trapezius, rhomboids, levator scapulae

It is my hopes that these 6 exercises deliver the results you have been seeking when it comes to shedding away “Bra Bulge”. Enjoy.

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Sources:

Back Workout: 6 Moves to Blast Annoying Bra Bulge – By Amy Marturana http://www.shape.com/fitness/workouts/back-workout-6-moves-blast-annoying-bra-bulge

7 exercises to get rid of Bra Bulge – Amy Marturana – http://www.youbeauty.com/body-fitness/galleries/exercises-to-get-rid-of-bra-bulge#1

 

Training Your Biceps Effectively

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

I think it would be fair to say that many of us training fanatics are “Biceps” obsessed.   “Over the past several years , biceps exercises have ranked among the Top 10 most searched moves on Google’s annual Zeitgeist list” (Idea fitness Journal). With such an obsession over that bulging bump in our right and left arms, I felt it interesting to report on a study that examined the effectiveness of eight of the most popular movements used to work the biceps brachii.

The Study, conducted by John Porcari, PhD at the University of Wisconsin, La Crosse, compiled a listing of exercises that targeted the biceps. These exercises were the cable curl, barbell curl, concentration curl, chin-up, EZ curl (both wide and narrow grip), incline curl and finally the preacher curl.

Examining, 16 healthy female and male volunteers ages 18-24. Researchers set a baseline by having the subjects complete a one-repetition maximum (1RM) for each movement. Electrodes were fixed onto the biceps brachii, anterior deltoid and brachioradialis of each subject as to measure the total muscle activity via a wireless electromyography (EMG) machine. Then, subjects completed a maximum voluntary contraction (MVC) by performing an isometric one-arm cable curl. Finally, researchers randomly assigned four more biceps exercises for the subjects to complete in order to garner the data for their study.

The Results:

Compared to the rest, the concentration curl came out on top, eliciting nearly 90% MVC, with the preacher curl showing as the least effective. According to Porcari, it is important to note that when training the biceps, other muscles such as the anterior deltoid and brachioradialis can become recruited in the lift, effectively taking a portion of the load away from the biceps and hence reducing the effectiveness of the lift. This is where teaching proper lifting form while promoting each type of biceps curl is essential.

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Sources:

  • Idea Fitness Journal – September 2014
  • Picture from – onlymyhealth.com