Dear Pepper,
I have been working out for a couple of years now. The first year I was not very consistent as I was finishing my studies, but since then I have been regular. I have always been told I have a toned body and since going to the gym I am being encouraged to enter the physique competitions and am seriously considering it.

(Hopefully, I will do as well as you when you competed).
Pepper, my arms are coming along nicely but my biceps, which are a weak body part of mine, are just not getting the definition I am working for. What did you do, or suggest I do to get the result I am seeking? Keep up the good work.

- Trisha

Dear Trisha:
Entering a physique competition is a very good experience. It's like a reward of appreciation for your dedication and hard work. It also teaches you a discipline that will help you to maintain a strong and solid base for life by learning and experiencing the positive changes you've seen on your body and the importance of a healthy eating plan.

My lagging area was my triceps, but in general my arms also needed that little extra, 'oomph'! I think the best biceps exercise to achieve this is the dumb-bell preacher curl. As the name implies, the bench puts you in a position of prayer which gives you almost no room to cheat on form to lift heavy weight.

This is an isolation exercise for the biceps (icing on the cake). This exercise is not recommended for beginners, as you have to develop the muscles before you start isolation.
I will be watching out for you on the competition circuit.

- Pepper

Dumb-Bell Preacher Curl

Lower the weight all the way down

Slowly curl the weight up until your biceps are contracted. (Photos: Kathy Chang)

1. Position yourself on the bench. Your armpit should be on the curve of the bench. Try not to roll your shoulder forward.

2. With the dumb-bell in your hand, lower the weight all the way down. (Be careful not to hyperextend the elbows when straightening).

3. Then slowly curl the weight up until your biceps are contracted, not allowing the weights at the top to fall towards the shoulders. (If that happens, you have gone too far and have passed the point of maximal biceps contraction).

4. Slowly lower to start position. Do 3-4 sets of 12 repetitions for each arm.

Remember: Slow and steady is the key.

Pepper Dawson is a fitness professional & the owner of Sweat Shop Fitness Club in New Kingston. Write to Dear Pepper, c/o all woman at Jamaica Observer, 40-421/2 Beechwood Avenue, Kingston 5 or e-mail: sweatshop6@hotmail.com

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