How To: Tone your biceps with speed tube curls

Learn how to speed tube curls. Presented by Real Jock Gay Fitness Health & Life.

Benefits
Do curls with tubes for continuous biceps-focused resistance as you lift and lower. Change your foot position to increase the intensity.

Muscles Worked
Biceps

Starting Position
Take an exercise tube and hold one handle in each hand. Allow the center of the tube to rest on the floor, and stand on it one foot. Place the other foot on the floor at about hip distance from the foot on the tube. Stand upright with arms at your sides and palms facing inward, forward, or downward, with knees very slightly bent. To reduce the intensity of this exercise, instead of standing on the tube, wrap it around a pole or other fixed point behind you at the level of your feet.

Exercise
1. From the starting position, curl both hands quickly upward in a bicep curl. Keep your upper arms close to your body throughout this motion. Keep your core engaged, your wrists straight, and your elbows in front of your ribs throughout the movement.
2. When you have reached the top of the movement, reverse the motion and bring your hands swiftly back down to the starting position. Be sure to keep your biceps engaged as you lower.
3. Continue the curls with one foot on the tube until you have completed one quarter of the reps in the set. As you begin the second quarter of the set, add intensity to the exercise by placing both feet side-by-side on the tube. Add further intensity in the third quarter of the set by taking your feet wide, still standing on the tube. For the final quarter of the set, remove your feet from the tubes and complete the set with only the dumbbells.