♪ Bob and Brad the two most famous ♪
♪ physical therapists on the internet ♪
- Hi folks am Bob Schrupp physical therapist.
- Brad Heineck physical therapist.
- And we are the most famous
physical therapist on the internet. (Bob claps)
- In our opinion of course Bob.
- Today we're gonna show you the best five bicep curls
that you can do at your home you don't need any weights,
but you'll need some equipment but you don't need dumbbells
and it's also good for travel, you can do this anywhere.
- Exactly right Bob, Bob in my situation
I wanted to do bicep curls
keep my wife excited when she sees me,
well at this age but I don't wanna have
to buy all these dumbbells and get a whole set
and spend a lot of money and have a rack
and everything they needed I wanted to just fit it
into my house, on my wall circuits so I can be efficient
and still get the job done.
- Now when you wear a suit.
- Yeah.
- It's got sleeves on it doesn't it?
- No.
- You don't wear a suit without sleeves.
- No, I gave up on the sleeves Bob
ever since I've been doing my bicep curls,
my wife she likes to see me.
- Alright that's all--
- Things have been very exciting at home.
- By the way if you're new to our channel,
please take a second to subscribe to us
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Also go to bobandbrad.com
and go to the giveaway section
'cause this week we're giving away a sleepovation mattress.
- Exactly.
- Right here you can see just
as a little bit sampling of it,
it's got 700 individual mattresses
it's got air channels, very comfortable
if you're having pain back pain, neck pain,
this is the mattress for you, shoulder pain too.
- Oh, it works for me Bob.
- Also we're giving away a couple of sleepovation pillows
same thing they got springs in them,
even though they're very comfortable
and they give you good support and they've got individual
little kind of channels in them too.
- Oh yes air flow.
- Yeah also, you can find the contest
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if you go to Twitter, Instagram or TikTok
we'll have a 60 second version of our program.
- There you go, Bob. - That's all.
- Alright Bob. - I'll move this
out of the way.
- We've already talked about why we wanna do these curls,
so the first option said we've got five is
this is where I started Bob,
get some bands and some nice handles.
- [Bob] Sure.
- And you can simply step on 'em like this,
and you can vary the resistance
here I have two bands of green and a red,
but you could put three or four.
- [Bob] Or you can start off with one.
- Or one.
- [Bob] If that's too much for you.
- Whatever works for you
and you can change the resistance
by where you put your feet on the band and naturally--
- Well show 'em Brad that if you go further out,
obviously you're gonna have a little more resistance.
- Right, if I go like this it shortens the band.
- Shortens the band.
- And actually you've got better. (Brad groaning)
- Now you're working.
- Yep, but you may not wanna start there
well, you wanna start easy and work it here
and you can see you want a good posture when you do this
we're not slouched, posture on curls is very important.
And I'm gonna go a little bit wider than that for me
and I'm gonna go 10 repetitions,
you might wanna do one set,
you might wanna go up to three sets,
so that's the number one option, now the next one Bob--
- I wanna ask you to use the wall anchor here,
so we got three of them hooked up here
this is the wall anchor, this is a great device
if you wanna do especially one of work on the entire body.
- Right.
- 'Cause like you can do at different levels.
- I have my whole system set up
so I work my core, my upper body,
my legs everything is going on.
- The bands hook up to this real easy
we have a whole video on that,
but right now I just wanna show you,
we got two bands hooked up to the handles here
and this is how I actually do it.
I start off with just one, just for our warm up
even though it doesn't appear to be.
- Yeah, well he's a bull.
- Yeah.
(mumbles) (Brad laughs)
(mumbles) (Bob laughs)
And after I warm up then I go ahead
and I do just one arm curls.
- So you double it up, double the resistance.
- Yeah, this is a workout now.
- So he's trying to get that maximum resistance.
(Bob groaning)
Look at chest you got, your wife must just come
and just drool when she sees it.
- Yeah my little sunken chest there okay,
so anyway, obviously we do both sides.
- Okay, now the way I do mine at home,
I do two different bicep curls right now.
- You like do a line on the floor.
- I do and then I also use these.
- Sure.
- I do both of these.
- That's funny Brad 'cause I have started doing that too,
I do these and I'll add into the suspension straps.
- The reason I lay on the floor it's just
because I like it, it isolates better I think.
- Yeah, you're really focused on the biceps
now, he can't use the body to help him much.
- Exactly.
- The biceps have to do all the work.
- And it's important that you look,
bring your shoulders down to the floor
and that isolates even more, you can feel it
if you're rounded we don't want
that anyway for posture, flatten the shoulders
and here, now if I wanna make this more difficult,
I either add some resistance by putting another band on
or I just simply scoop my body.
- Move away further and it'll make it tougher even yet.
- So I'll do these and then I have some other exercises
that I'll do, but I do come back later in my routine
and then I double up on my biceps
with the suspension straps which I really like,
this is more aggressive than the bands.
It's a body weight plus it works core,
which you don't get with the one I was doing on the floor
so it's a little more comprehensive.
And so it's here and you simply try
and isolate if I'm not doing this
although this works the bicep,
but not near as much isolated.
- Yeah that's actually how I was doing a Brad down lower.
- Yep.
- But I had my feet up against the wall.
- Sure.
- So I wouldn't be able to do these that's just too hard.
- But you could do it
if you've got your feet away from the wall.
- Right, absolutely.
- That's the beauty of the straps is
you can change resistance by here.
- Yeah. - It's much easier than here,
I'm really getting some resistance.
- And once you get your feet all against the wall,
I just wouldn't be able to do that one.
- Sure, right but you can adjust the length
on these very easily and they got some nice numbers,
it's a wonderful system.
- Yeah, they have a really high quality system
for a very low price.
- Right, exactly. - I'm just amazed.
- So there's one more Bob.
- Sure.
- Why'd you look out the window, you a little excited?
- No, Mike's here.
- Mike's here, hey Mike.
- Mike from the Bob and Brad crew is here.
- This is my other option that I personally use
for bicep curls is the XR grip strengthener,
which is actually made for grip strengthening
we got a friend of ours that invented this system.
- It's really for the wrist and forearm and grip.
- He's a rock climber and he wanted to get stronger hands
and forearms so he invented this
but what I found out this is how it's invented to be used,
I shift to here, now you gotta make sure
you have a good back for this and I don't have good back
but with spondylolisthesis I tolerate flexion okay.
And then I'll do bicep curls, now this happens to be,
if you were to use this ideal situation
to take this with you traveling.
- Right, it's very portable.
- You can get more aggressive with this
than you can with this,
so either one of these are great for travel,
but it's up to you and work with what you'd like.
If you wanna get wrist and forearm and biceps,
you may want to go with this option.
- So like when you went to the Cayman Island Brad
did you like pump up before you went on the beach.
- Oh, absolutely and I had my little thong bikini.
- Oh God.
- And I did the little (mumbles) out there.
- Somebody burn my eyes out.
- And people were throwing up all over,
"Get him out of here."
They hauled me off and I stayed in--
- That's a whole thing.
(both laughing)
- Thanks Bob.
- Alright remember Brad and I can fix just about anything.
- Except for--
- We can't fix your eyes right now
after you've seen that in your mind's eye,
but we can fix your broken heart.
- Broken heart.
- Except a broken heart.
- Oh, that's right we can't fix it yet that's right, yeah.
- We'll get it right.
- Well you got me all excited there Bob just
that visuals people all over the beach.
- Adios.