Day 04 - 21-Day Upper Body Strength Challenge

Mar 5, 2023

 by Leon Beeloo

Day 4 and it is all about the BICEPS!!  Have you heard what they say?? 

Bi’s get the guys & curls get the girls?? 

That’s what we’re talking about here - building beautiful arms.


But - like the other muscle groups we’ve been working all week - it’s so much more than just for looks. 


Biceps as they are key to lifting, pushing, and pulling - so they are super important to work.  As you age and start to lose muscle (yup it happens!!), you can also lose a lot of these functions.  Not only will you be less able to perform your everyday activities as effectively, but other joints and muscle groups will also start to be compromised - including the elbows, wrists, forearms, shoulders, and lats.


Without strong core biceps, none of the other arm and shoulder muscle groups can be fully developed or provide protection to vulnerable joints, tendons and ligaments.


So let’s work those BICEPS today!

Today’s exercise is Bicep curls.

3 sets of 10 reps


Watch the video to see it in action …

~  your elbows should stay pinned right under your shoulders and feel your biceps pressing into your ribs through the whole exercise.  So often people swing their arms - work to keep the elbows pinned in place.

~ Power the weights up, then work to control and slow on the way down.  No dropping.

~ Keep your upper body strong - no swinging or swaying.  All the movement comes just from the biceps.


Rock it friends!  Let’s work those biceps!  Then take a FLEX selfie when you’re done and share with us!  We wanna see :)

21-Day Challenge Page