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Training exercises
At popular request, we have decided to describe the exercises in the training plans with images or videos. Please also ask your trainer about the correct technique. A good trainer will always be able to make recommendations for your own individual anatomy in order to get even more out of the exercise. The first thing we want to do is to answer a reader’s question: "What does “V-bar” mean in training plans?"
Biceps curls
V-bar curls
The "V" describes the shape of the bar which is often used for arm exercises and back exercises. Stefan Riemenschneider will be showing us V-bar curls in a standing position today.
The bar is held with the thumbs facing upwards with the hands shoulder-width apart. The arms are bent and then stretched.
Please note: The movement only takes place in the elbow joint. In the lower position, the arms should not be fully stretched in order to prevent overstretching the elbow joint.
Gym tip
This video was taken in the Sportstudio Hamburg, Von-Bargen-Str. 18, Hamburg Wandsbek, Germany
Phone: 040 – 20 39 60
Membership prices are very good value.
Drag curls - for the biceps
For drag curls, the bar in the Smith machine travels slowly past the body.
None other than Vince Gironda himself made this exercise popular. It improves the height of the biceps.
Try the technique shown by Stefan in the video or try the following: with normal curls, you keep your elbows next to your body. With drag curls, you pull your elbows as far back as possible. Try not to lift your shoulders or elbows.
You will probably need to practise this exercise because it will feel a little unusual at first. Start with a lower weight than you would normally use for biceps curls.
21s
The most brutal exercise is 21s (partial reps). Complete seven reps from the bottom almost to the middle on the Scott machine. No further. Then do seven reps from the middle to the top. Then do seven full reps.
Concentration curls
Don’t forget the BCAA after your workout.
Dumbbell biceps curls
The palms should be facing outwards in the contracted position.
Hammer curls
The thumbs should be positioned upwards throughout the whole movement. This exercise is also fantastic for training the brachio-radialis muscle in the lower arm.
The next section deals with exercises for the chest muscles.
