One exercise that almost everyone is familiar with is the bicep curl. But how can truck drivers build biceps while out on the road without all that fancy gym equipment and so little space?
In the video below, I demonstrate 3 types of dumbbell curl exercises that use the cab of a truck to isolate the biceps. These can be done anytime drivers have a 10, 15 or even 30 minute break. While these exercises are shown outside of the truck, some may also be done in the cab if space allows.
What Exercise Equipment Is Needed?
You guessed it, dumbbell curl exercises require just ONE thing – a set of dumbbells. Ok I guess technically that’s two things, but you can pick them up here for right around $15-$20 and they don’t take up much space in the truck. In the video you’ll see I’m using the vinyl dumbbells. I highly recommend the vinyl version because of the durability along with the soft feel. Don’t feel like you have to get the bright orange color like I did, go with whatever suits you.
#HTWorkout Quick Tip
When doing dumbbell curls, lean against the cab of the truck to take your back out of the exercise. Dumbbell curl exercises are meant to work your biceps, not your back. By using the truck as a prop, it’s easier to isolate arm muscles. Utilizing the truck will also help keep good form by not allowing you to swing the weights.
How To Do Standard Bicep Curls
The first dumbbell exercise shown in the video is a standard bicep curl. Here’s how you do it:
1. Start by placing 1 dumbbell in each hand letting your arms hang down.
2. Next, pull elbows in toward the hip bones and slowly lift the weight up until forearms are close to or touching chest.
3. Now, slowly lower the weight back down to the starting position.
Repeat for 4 sets of 10-12 reps each, leaning back against the cab of the truck to isolate your bicep muscle. Remember, don’t swing your arms, move too fast, or use too much weight. These common mistakes can cause injury while reducing the benefits of this exercise.
How To Do Hammer Curls
Hammer curls can be done from the same position as standard dumbbell curls and again all that is needed is a pair of inexpensive dumbbells. Here’s how to do ’em:
1. Stand with legs straight or knees slightly bent. With dumbbells in hand, let arms hang down to side.
2. Keeping elbow in toward your side and palms facing inward, curl the dumbbells up to about shoulder level. Note: you can choose to do both arms at same time or alternate.
3. Lower dumbbells slowly while keeping arms pulled in toward side
Ideally the goal should be to repeat this exercise 10-12 times for 4 sets. As with the standard dumbbell curls mentioned above, slow, controlled movements using the truck as a prop are ideal.
How To Do Gorilla Dumbbell Curls
This may be a new bicep exercise for many truckers out there and boy is it a good one! Gorilla curls can really help work on the round shape of the bicep and also even pump up the chest a bit. There are a few different variations on how to do gorilla curls, but here’s how I do mine:
1. Stand with arms down, pulled into side and a dumbbell in each hand (as with hammer curls)
2. Raise the dumbbell across body to the opposite side near the pectoralis (pec) muscle
3. Lower dumbbell bring it back across body to the original starting position
Again, the goal should be to do 4 sets of 10-12 reps here. Take your time with this exercise and even consider pausing at the top of each rep (while the dumbbell is on the opposite side of body near the chest) for an additional challenge. This is a great finishing exercise as it’ll really get that pump going for the rest of the day.
Now Are You Ready To Build Some Biceps?
Bicep curls are one of the most basic, popular exercises out there. By using the truck as a prop, drivers can put a new spin on these exercises that makes them even more beneficial. When it comes to exercising on the road, don’t consider the truck a setback…instead look at it as an advantage. Now go pick up some dumbbells and get started!