Episode 23: Milk Jug Biceps Curl

The Milk Jug Biceps Curl emphasizes the arm muscles. These muscles are used in every day activities like lifting and lowering your watering can as you water the flowers as well as hammering nails.

HOW-TO:

1. Use two four-litre milk jugs filled a quarter of the way full.
2. Stand with your feet shoulder to hip width apart, knees slightly bent, elbows at your sides, chest up and out with shoulders drawn back and down and tummy tight.
3. Hold a jug in each hand with the tops pointing upwards.
4. Dig you elbows in tight to your sides and allow the jugs to rest at the side of your thighs.
5. Curl one jug at a time by bending at the elbow, decreasing the distance from your upper arm to forearm, focusing on contracting the muscles in the front of your upper arm.
6. Bring your arm up 135 degrees as you breathe out, squeezing at the top.
7. With control and a slow tempo, lower the jug to the starting position.
8. Repeat on the other arm.

VIDEO DEMO: