J WORKOUT METHODOLOGY -DRAG CURLS EXERCISE GUIDE: Step 1: Grab a barbell with a supinated grip, elbows planted tight to the side of your torso. Step 2: As you begin to curl the bar up, drag the bar straight up on your stomach by pulling your elbows backward and up. Step 3: Dragging the barbell along your torso, bring it as high as you can get it and hold for a second. Step 4: Slowly lower the barbell back to the starting position by dragging the bar down the torso. Step 5: Repeat for the indicated number of reps while going as slow as you can. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders. COMMON MISTAKES: You will find that you should not be keeping your elbows pinned to your sides. Rather they are being pulled up and back. ZOTTMAN CURLS EXERCISE GUIDE: Step 1: Stand with your torso upright and a dumbbell held in each hand. Step 2: Wit
J ANATOMY OF BICEPS PART-2 The biceps are one of the most prominent muscles in the upper arm. They are almost invariably the first muscle that gym goers exercise. A peaked bicep is the first pinnacle of achievement we aim to reach in our fitness journey. Cracobrachialis: Lying "deep", or under the biceps brachii, is the Coracobrachialis. the Coracobrachialis originates at coracoid process of the scapula and inserts into the medial portion of the humerus, near the deltoids tubercle. The placement of the muscle is very important in its function. The muscle passes over the shoulder joint and into the humerus, allowing this muscle to pull the humerus upwards and towards the body. In many functions it works with the deltoid and pectralis. This muscle allows you to perform exercises where you swing a weight upwar forcefully. Brachialis: the Brachialis is the fourth muscle and most distal muscle we will review. The brachialis originates in the latera