Biceps Extension

• Remember to follow the Exercise Rules while performing this exercise.

• Start by standing and observing the foot, pelvis, and shoulder rules.

• Flex the shoulder to 90 degrees with a slight amount of abduction.

• Make fists, bend the wrists up, and keep the elbows locked straight.

• Start the time and maximally contract muscles of the upper body.

• Focus in maintaining your position (wrist flexion/elbows locked straight).

• As your arms fatigue down, only hold that position, do not reset back to starting position.

• Stop the exercise when your hands reach the level of your belt line.

• Stop the time and after a short rest, repeat until a total time of 3 minutes has been reached.