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Arms and Calves Exercises Videos

This page links to arm and calves exercises videos. These videos show the proper form and set-up for these exercises. The videos were taken during various workouts by this writer.

The shorthand is date (month/day/year), followed by weight/ reps.

• Reverse Curls - 6/1/07, 52/10. It is important to only use the arms; do not swing the body, when doing any kind of curls.
• Wrist Rotations - 8/3/07, 12/12. An unique way to work the rotating function of the biceps. Picture of set-up.
• Dumbbell Curls - 12/13/07, 27s/8. Note that I am starting with the dumbbells at my sides, ends facing forward. Then as I am curling the weights up, I’m rotating the dumbbells inward. This way both functions of the biceps are worked: that of curling the arm upwards and that of rotating the forearm.

• Reverse Dumbbell Curls - 12/20/07, 25s/10. An effective variation of reverse curls.

• Reverse Curl Bar Curls - 12/28/08, 55/10. Another variation of reverse curls.

• Standing BB Calves - 1/31/08, 130/12. The hardest part of doing standing BB calves is keeping your balance. You can see me stumbling some in the video. This is one exercise where I wish I had access to some kind of machine.

• Hammer Curls - 2/3/08, 26s/10. A nice variation of DB curls. By holding the DBs like a hammer, it works a different part of the biceps than regular curls.

• Sitting DB Calves - 2/4/08, 50/12. Be sure to only use your hands to balance the DB; let you calves do the work. Of course, repeat with the other leg. I am using Power Hooks for placing the DB onto the barbell in the power rack. They are available from APT inc.

• Wrist Curls - 2/6/08, 17/12. For wrist curls, not only do I bend my wrists up and down, but I also let the bar roll down to the end of my fingers then curl it back up. This way both the forearms and fingers get strengthen to hang onto a heavy deadlift.

• Standing DB Calves - 2/7/08, 30/12. You cannot see it on the video, but I am holding the upright on the power rack to balance myself. But again, only balance yourself with your hand. Do not pull yourself up with it.

• Sitting BB Calves Video 1 - 4/30/08 - 175/12. Trying to do sitting calves without any kind of machine is difficult. I am using a “Sting Ray” (normally used for front squats) to keep the bar from digging into my things too much (Sitting BB Calves Set-Up Pic). It is kind of tricky getting into position, so if you try these, be careful not to hurt yourself!

• Sitting BB Calves Video 2 - 4/30/08 - 185/12. Another angle.

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