If you are a regular at the Kingsbury Club then you are no stranger to NASM Certified Personal Trainer, Josh Lopez. Almost always out on the gym floor he can be seen working with clients of all ages and fitness levels. Today Josh is sharing a few of his favorite back and bicep exercises.

T-BAR ROW
Primary Muscles: Mid Back, Lats, Core
Secondary Muscles: Biceps

Description: Get in a low athletic stance, with a slight forward tilt and knees bent.
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Keep elbows close to your body. Start with arms extended and exhale and you pull the bar towards your chest. Make sure to keep the back straight. Not arched or hunched.
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Squeeze at the hold for a second, and release to the starting position and repeat.

HIGH PLANK RENEGADE ROW ON BOX JUMP
Primary Muscles: Lats, Core
Secondary Muscles: Biceps, Posterior Delts

Description: Use a platform and place one hand on the platform while putting your body into a high plank position with your feet placed about shoulder width apart.
renegade row 1From there, while drawing your navel into your spine, use the other arm that is holding the dumbbell to row up keeping your elbow close to your body, while maintaining a flat back.
renegade row 2 Hold for a second, and release to the starting position and repeat.

PULLEY ROW W/FEET ON FLOOR
Primary Muscles: Lats, Core, Rhomboids, Posterior Delts
Secondary Muscles: Biceps, Traps

Description: Instead of placing your feet on the platform, keep your feet on the floor and pull the bar towards your lower chest/upper abs.
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pulley row 2By keeping your feet on the floor, you will be forced to engage and activate your transverse abdominis and obliques more than if you had your feet up on the platform

KETTLEBELL HAMMER CURLS
Primary Muscles: Biceps (Brachialis)
Secondary Muscles: Forearms

Description: Stand straight up with elbows tight to your body.
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Grab the kettlebell by the bar and perform a hammer curl.
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You will need to use stabilizer muscles to keep the kettlebell from falling to one side.

EZ BAR CURL ON AN INCLINE BENCH (Facing Bench)

Primary Muscles: Biceps

Description: Have the bench at an incline and perform a normal EZ bar curl with your chest against the bench. You can use dumbbells or a straight bar as well.
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By having your stomach/chest on the bench, it prevents you from cheating and using your back by swaying backwards. Your arms are isolated in that position.
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GUILLOTINE CURLS

Primary Muscles: Biceps

Description: Use a straight bar or W-bar. You will be lying on your back either on a bench of floor and curling the bar towards your head (past your forehead).
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It is essentially an upside down preacher curl. But by being upside down, you cannot use your back to help pull, so your biceps are isolated.
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RIPPED TRAINER CABLE CORE CHEST PRESS

Primary Muscles: Chest, Core, Shoulders

Secondary Muscles: Triceps

Description: Attach one end of the Ripped Trainer bar to the cable pulley. In order for this exercise to work, you need to pull the bar across your body to get the tension.
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From there, get in a knees bent athletic stance. Keep the bar at mid chest level, with the yellow part of the bar directly in the middle of your chest.
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From there, push out as far as you can while keeping the bar straight while keeping your back straight, then bring it back in to your chest and repeat.
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Repeat both sides. This exercise uses a lot of stabilizing muscles to keep the bar even.

Josh Lopez is an NASM Certified Personal Trainer and Nutrition Specialist. He can be reached at joshlopez015@gmail.com

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