Exerbar Bicep Curls (Arms)
Submitted by sbeason on Tue, 09/09/2008 - 08:18.
Bronwyn Scott-McChaern (left), 16, of Jackson and personal trainer Lisa Newman use an exerbar to perform bicep curls.
This FUN Cardio activity using a reaction ball is a great exercise to develop eye-hand coordination and overall reflexes. The unpredictable bounce of the rubber ball forces split second decisions to grab or get to the ball. Keep the cardio FUNctional for one minute, or use music to cue the beginning and the end of the exercise.
The exerbar bicep curls creatively adapt the traditional curl by using a tube attached to each end of the bar. You can make the resistance easier or more challenging by threading the tube through the holes in the bar. The exerbar is a great fitness tool to condition not only the arms but all major muscles.
Thread the exerbar, making a giant loop with the bar. Step on the tube with one foot and grab the exerbar with an underhand grip (palms upward). You also can step on the tube with both feet to make the resistance more challenging. Start with your arms down in the front. Inhale to prepare, and then exhale while curling the exerbar toward the chest. Inhale while lowering the exerbar back to the starting position. Exhale to relax your arms, then repeat the curling sequence with one to two sets of seven to 10 repetitions to develop fitness confidence and conditioning.
Perfit trainer's tip: Always check the tube for minor cuts or tears. The tubes can be ordered in medium or heavy resistance with the exerbar and can be replaced.
Variations: The fitness activities presented in this series are suited for youths ages 7 to 17. Some of the activities are challenging, while others are easier based on age. Adults also can incorporate these FUNctional Fitness exercises to add variety to their routines. The reaction ball can be purchased in three different shapes and sizes such as 3 inch for reaction and reflexes and 4 inches for jumbo reflex (as shown). Cost ranges from $9 to $11. The exerbar or Versagym bar costs $20 to $22.
Lisa Newman, a certified personal fitness trainer, consultant and exercise physiologist, owns Perfit Inc. E-mail questions to perfitlisanewman@aol.com.
