Bicep Curl with Plie Squats
Let’s talk about curls and piles but not the kind of curls you put in your hair or the kind of piles done in ballet.
I’m talking about a bicep curl with a pile squat. This monthly movement is focusing on our bicep. And really the only exercise for our biceps are curls. I’m not big on isolation exercises though, so I teach my clients how to work more muscle groups (therefore burn more calories) at one time. Today, we are going to combine a bicep curl with a plie squat.
The Biceps
The biceps are the two muscles in the front of our arms responsible for elbow flexion. When we perform a plie squat, we are focusing on our inner thighs, or our adductor muscles.
The exercise: Bicep Curl with Pile Squats
Start with 8lb, 10lb or 12lb dumbbells, one in each hand
- Feet are wider than hip width distance apart, toes pointed out
- Bend your knees to just about 90 degrees. Note: your knees may want to dive inward, work to keep your knees aligned with your toes
- Arms are extended straight, holding the dumbbells in front of your thighs, palms facing out
- Shoulders are down and back – think sliding your shoulder blades into your back pocket
- Tuck your elbows into your waist as you curl the weights up to your chest and at the same time, pressing through your heels, straightening your legs from your plie squat
- Extend your arms again and lower back down to your squat
Once 3 sets of 10 – 12 reps no longer feels challenging, you can increase weights by 2%
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