We opened up the workout with a multiple joint exercise and we'll continue with another advanced-level multiple joint exercise. The Wall Sits with Curls is an exercise that will build endurance in your lower extremity while building strength in your upper extremity.
To perform the Wall Sits with Curls you will need a wall that you can lean against and a pair of dumbbells.
Stand with your back against the wall and hold one dumbbell in each hand, with your palms facing away from you.
Walk your feet out away from the wall and slide your back down the wall so that your legs are shoulder-width apart and your knees are bent at 90 degrees. Hold this position.
Once you're holding the wall sit, curl the dumbbells up to your shoulders without moving your upper arm. Once the dumbbells reach your shoulders, return them back to the starting position.
Perform the bicep curl over a slow 4 second up, 4 second down pace, which makes each repetition an 8 second repetition. Aim for eight to ten repetitions per set, which would equal a 60 to 80 second wall sit.
Perform two to three sets of eight to ten repetitions. After finishing your Biceps Curls, try to hold the sitting position as long as you can. Once you tire, push with your feet and slide back up the wall to a standing position.
Your legs will feel a bit shaky when performing wall sits. This is absolutely normal and will improve as your legs strengthen.
If you feel yourself sliding down the wall, it’s okay to readjust as necessary. Try your best to prevent sliding.
Maintain a regular breathing pattern while performing this exercise.
Perform two to three sets of 8-10 repetitions.