Asal Tutorial : September 2017

Saturday, September 30, 2017

How to Build a Pyramid for School

3 Ways to Build a Pyramid for School - wikiHow

Three Methods:Using Cardboard Using Clay Using Sugar Cubes Community Q&A

Do you have an assignment to make a model of an Egyptian pyramid? It's a fun school project that can be approached in a variety of ways. Though there are lots of methods out there, you can easily make a realistic-looking pyramid out of cardboard, sugar cubes, or clay.

Method 1

Using Cardboard

1
Gather your supplies.
This cardboard pyramid looks like a realistic flat-sided pyramid, but it's lightweight and doesn't take very long to put together. You probably have most of the supplies on hand already. For this project you will need:
^[1]
- A large flattened cardboard box or piece of cardboard
- Ruler
- Pencil
- Scissors
- Hot glue gun and sticks
- Brown or black permanent marker
- White school glue
- Paint brush
- Sand
2
Cut out a cardboard square.
Cut out a square of cardboard that is 14 inches (35.5 cm) by 14 inches (35.5 cm). This square will be the base of the pyramid.
^[2]
- You can make the base in any size you need, but keep in mind that the rest of the measurements will need to be altered if you change the size of the base.
3
Cut out four cardboard triangles.
Use your ruler and pencil to draw four triangles with 8-inch (20.3 cm) bases that are 12 inches (30.5 cm) tall.
^[3]
- Place a dot 12 inches (30.5 cm) from the center point (which is at 4 inches or 10.2 cm) of the bottom line to create a perfect triangle.
- You can use a craft knife instead of scissors if the cardboard is stiff and difficult to cut.
4
Hot-glue the triangles together.
Lean the triangles in so that their points meet and create a pyramid shape. You can temporarily tape them together or have a friend or family member help you if it’s tricky to get all four pieces to stay together. Then, seal the edges together with a line of hot glue.
^[4]
- Be very careful when using hot glue, as it can burn you. Keep your hands away from the nozzle and the glue. Make sure you have a safe surface to rest your hot glue gun on when you’re not using it as well.
5

Hot-glue the pyramid to the square.
Center the pyramid on top of the square. Put a line of hot glue along all four bottom edges of the pyramid and press it down in the middle of the square.
^[5]
6

Let the glue dry completely.
It’s important to allow the glue to dry completely before moving on to the next step. Wait a few hours before moving on to ensure your pyramid doesn’t fall apart.
^[6]
7

Draw “bricks” on the pyramid.
Use a brown or black permanent marker to draw horizontal and vertical lines on the pyramid that look like bricks. This will make your pyramid look more realistic.
^[7]
8
Paint the pyramid with white school glue.
Pour some white school glue into a dish and use a paintbrush to paint the entire cardboard pyramid with an even coating of glue. Don't forget to cover the edges, too, so you'll be able to hide the cracks with sand.
^[8]
- Alternatively, you could rub a glue stick over the cardboard before adding the sand.
9

Sprinkle on the sand.
Before the glue dries, cover the pyramid with sand. Try to sprinkle on an even amount so that the entire pyramid is evenly coated in a layer of sand.
^[9]
10

Let the pyramid dry.
Allow the pyramid to dry overnight, rather than finishing this project the day that it’s due. This way the glue and sand will be firmly stuck on and your finished product will look great.
^[10]

Method 2

Using Clay

1
Collect your materials.
Making a clay pyramid allows you to get creative by making realistic indents and grooves in the walls to resemble an ancient Egyptian pyramid. You'll need the following materials for this method:
^[11]
- A large ball of modeling clay (the kind that air dries)
- A piece of cardboard
- Rolling pin
- Knife
- Ruler
- Pencil
- Scissors
- Paint (sandy brown color)
- Paintbrush
2

Cut out the cardboard base.
Use the ruler and pencil to draw a square on your piece of cardboard. An 8-inch by 8-inch (20.3 cm by 20.3 cm) base is a good size, or you could make a larger base if you have plenty of clay. Cut out the square when you're finished.
^[12]
3

Roll out the clay.
Knead the clay into a ball, the place it on a clean, dry surface. Use the rolling pin to roll out the clay to a thickness of 1 inch (2.5 cm).
^[13]
4

Cut a square out of the clay.
Cut a 6-inch by 6-inch (15.2 cm by 15.2 cm) square out of the clay. Center it on top of the cardboard base.
^[14]
5

Cut additional squares out of the clay.
The next layer should be 5 inches by 5 inches (12.7 cm by 12.7 cm), followed by 4 inches by 4 inches (10.2 cm by 10.2 cm), 3 inches by 3 inches (7.6 cm by 7.6 cm), 2 inches by 2 inches (5.1 cm by 5.1 cm), and finally 1 inch by 1 inch (2.5 cm by 2.5 cm). Stack each layer in the center of the previous layer.
^[15]
6

Bevel the edges and create ridges.
Press your ruler against the sides of the squares to slant them slightly downward. You can also create ridges by using the knife to make markings that look like stone shapes in the sides of the pyramid.
^[16]
7

Let the clay dry.
Leave it alone for several hours, or even overnight, to give the pyramid time to dry and harden. Refer to the instructions on the clay packaging if you’re unsure how long it takes to dry completely.
^[17]
8

Paint the pyramid.
Pour the paint into a dish and use the paintbrush to spread an even coating on the pyramid. Alternatively, cover the pyramid in a light coating of white school glue and sprinkle it with sand before the glue dries.
^[18]
9

Allow your project to dry.
Let your finished pyramid to dry overnight. Then, take it to school and show off your hard work.
^[19]

Method 3

Using Sugar Cubes

1
Assemble your supplies.
This simple pyramid looks like a step-sided pyramid, with individual "stones" visible instead of flat sides. It requires just a few household supplies, including:
^[20]
- A large box of sugar cubes (around 400 cubes)
- A piece of cardboard
- A ruler
- A pencil
- Scissors
- White school glue
- Paint (sandy brown color)
- Paintbrush
2

Cut a cardboard square.
Use your ruler and pencil to draw a 12-inch by 12-inch (30.5 cm by 30.5 cm) square. Cut out the square and use it as the base for your pyramid.
^[21]
3

Make a sugar cube square.
Create a 10 by 10 square base of sugar cubes in the center of the cardboard square (using 100 sugar cubes total). Glue down each sugar cube using white school glue.
^[22]
4

Add the second layer to the pyramid.
Position a 9 by 9 square of sugar cubes in the center of the first layer (using 81 cubes). Glue down each sugar cube.
^[23]
5

Continue adding layers.
Each layer should be 1 cube smaller than the previous layer, so the next layer is 8 by 8 (64 cubes), then 7 by 7 (49 cubes), 6 by 6 (36 cubes), 5 by 5 (25 cubes), 4 by 4 (16 cubes), 3 by 3 (9 cubes), 2 by 2 (4 cubes), and finally a single sugar cube on top.
^[24]
6

Let the glue completely dry.
Allow the glue to dry for several hours to ensure all the sugar cubes are firmly in place.
^[25]
7

Paint the pyramid.
Use a paintbrush to paint the entire pyramid a sandy brown color. Use only a small amount of paint, and be careful not to damage the pyramid as you go.
^[26]
8

Let the pyramid dry.
Allow the pyramid to dry completely overnight. You can then proudly present it at school.
^[27]

Community Q&A

Where do you get the sugar cubes from?

wikiHow Contributor

Sugar cubes can be found at the grocery store or supermarket. Choose plain white ones or brown sugar cubes so you don't have to paint them.
Where do you get the sand from?

wikiHow Contributor

You can get sand from your local supermarket or from craft supply stores. If you can find any, order it online.

Ask a Question

Tips

Working with glue is messy so lay newspapers down before you start.
Decorate the area around the base of the pyramid with sand, a faux Nile River, and other Egyptian elements.

Article Info

Thanks to all authors for creating a page that has been read 436,883 times.

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How to Unravel Dreads

Having dreadlocks doesn’t mean you have to cut off your hair when you want a change. Dreadlocks can be unraveled, but you’ll need to work slowly and get messy. It’s important to first wash and condition your hair to make it as soft as possible. Using a metal comb, you can then separate the hair and flatten it back to its natural state. With a little patience, your hair will look as good as new.

EditSteps

EditWashing the Dreadlocks

Separate big knots with your fingers. Do your best to pull apart any knotted dreadlocks or matted parts in your hair. Move gently and don’t try forcing any resistant areas unless you don’t mind pain and hair loss. You’ll be thankful you spent time now separating these parts, since they won’t turn into a tangled mess when you wash your hair.^[1]
Wash your hair with shampoo. Wet dreadlocks are far easier to unravel than dry ones. Although many wearers keep their hair damp while unraveling, an initial wash makes it that much softer. Let your dreads soak in hot water until they feel saturated. Then, massage in your usual shampoo.^[2]
- Specialized dreadlock removal shampoo can be ordered online, but it isn’t necessary. Any store-bought brand is fine and won’t cost you an arm and a dread.
Rinse out the soap and debris. Put your hair back in the hot water. Luxuriate in it until all the suds wash from your dreads. This removes the wax and other natural buildup that holds the dreads together. You’ll have a lot of it after keeping this hairstyle for so long!
Rub conditioner into dreads for cheap and easy lubrication. Spread conditioner over your hair and use your fingers to massage the conditioner deep into each dreadlock. Don’t rinse off the conditioner yet. Make sure you’ve got each strand of hair nice and coated, since the conditioner makes unraveling so much easier. You can use more as needed later. Cheap store-bought conditioner is the best option because you may end up using lots of conditioner.^[3]
- Specialized dreadlock removal conditioner also exists and can be ordered online, but it isn’t necessary. You can wash your hair with whatever standard conditioner you have on hand.
- Cheap store-bought conditioner is recommended, since you’ll need to use a lot of it to keep your dreads moisturized.
Use natural oils in place of conditioner for additional protection. Oils including coconut, jojoba, or even olive oil can also be used to moisturize dreads. Because they’re natural, some people prefer them. They’re easy for your skin to absorb and fortify your hair against combing damage. If you don’t care about those potential benefits, commercial product will be fine and probably save you money.^[4]

EditUnraveling the Dreadlocks

Separate a dreadlock with a metal comb. Unraveling starts with one single dreadlock. Start near the end of the dreadlock with a metal tine on a sturdy comb. Try to push the tooth through the hair. You’ll likely feel some resistance, so push harder. If you can’t pierce it, you’re starting too high and need to move the comb closer to the free end of the dreadlock.^[5]
- Look for rat-tail combs online or at a beauty supply store. These have a metal tip to use for piercing, so you won’t have to wear out the tines on a good comb.
- A crochet hook can also be used instead of a comb. It can feel easier to control than most combs.^[6]
Remoisten the hair with water. Remember, you need your hair to stay damp or else it’ll fight you more than usual. A simple way to do this is with a cup of water. Hold the cup and dunk the dread into it. Wait until the hair feels saturated. Remoisten your hair whenever it starts feeling too dry or difficult to unravel.^[7]
- A spray bottle can also be used instead of a cup, but you’ll probably have to refill it a few times. You may also mix a little conditioner into the spray bottle for extra moisturization.
Comb the split parts of the dreadlock. Now you get to use a comb for its intended purpose. Smooth out the tangles below the point where you split the hair. Comb all the way down to the end, taking care not to rush or otherwise stress your hair. You’ll still notice a decent amount of hair falling out, but don’t worry, this is normal.^[8]
- Most of the hair that falls out is old hair. Hair that would have normally fallen into your shower drain got trapped in your dreads.
Continue splitting and combing the dreadlock. Splitting the dreadlock gets tedious, but you’ll be happy when your hair stays healthy and whole. Take up the comb or other splitting object again. Pick up the same dreadlock you split earlier. Move up beyond the split point and split the hair again. Comb out the tangles below it, then continue splitting and combing until the dread is fully unraveled.
- Remember to keep your hair damp with water and conditioner as you do this.
Repeat piercing and combing for other dreads. Now you’ll have to repeat the same process for every other dread you want to unravel. Remember to start the split near the bottom of the dread, since this is where it offers the least resistance. Keep on splitting and combing. It’s a labor of love when you need to remove lots of dreads, but it has to be done.
Wash your hair again. Give your hair a reward for all the stress it has endured. Load it with your ordinary conditioner. Avoid shampoo, since you’ve already used it once today and shampooing too often dries out hair. After you’ve rinsed it off, comb it out again. Your hair is bound to look a little messy, but continue to wash with conditioning and comb for the next few days. It'll soon be ready to be styled again.
Use deep conditioner or natural oils instead of regular conditioner. Some people swear by deep conditioners. These products have less chemicals than cheap conditioners and prevent damage to your already stressed hair. Natural oils, including coconut oil, are another option for those who prefer conditioning with no commercial product at all.
- Both of these products are rubbed in and washed out like you would with any other conditioner.

EditTips

Most hair loss you notice after unraveling a dread is hair that already fell out. Even if your hair looks a little thin, it will grow back.
Wait a few days before attempting to change your style. Your hair will need this time to change back to normal.

EditThings You'll Need

Lots of water
Plenty of cheap conditioner
Shampoo
Cup or spray bottle
Rat-tail comb

EditSources and Citations

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How to Get Spray Paint off a Car

There’s nothing quite like waking up to find that your car’s paint job has been defaced by mischievous kids with a can of spray paint. When vandals strike, don’t panic. There are lots of methods to remove spray paint, but the most effective are acetone nail polish remover, detailing clay, and carnauba wax.

EditSteps

EditUsing Acetone or Nail Polish Remover

Get a bottle of acetone, or nail polish remover containing acetone. You may not have acetone on hand, but you may have a bottle of nail polish remover. Nail polish remover is formulated to take the enamel layer off fingernails, which is essentially what you're attempting to do with your car's finish. Any brand will work, and the higher the percentage of acetone, the better.^[1]
Pour acetone or nail polish remover onto a cloth. Choose a terrycloth or microfiber towel so that you don’t scratch the clear coat or paint on your car. You’ll want to keep the cloth wet at all times, so if it starts to dry out, add more acetone or nail polish remover.^[2]
- Wear gloves to protect your hands from the acetone or nail polish remover and paint transfer.
Rub the cloth gently onto the spray paint. Use small, circular motions to remove the spray paint from your car. Rub very gently, or you risk removing the clear coat or the paint on your car, rather than just the spray paint. The paint will transfer from your car to the cloth, so switch out your cloths often.^[3]
Wash your car after removing the spray paint. You’ll want to thoroughly wash and rinse your car after removing the spray paint. Pay special attention to the spray painted area to get rid of all traces of the paint as well as the acetone or nail polish remover.

EditUsing Detailing Clay

Wash and dry your car. This step is important to remove surface dirt before applying the clay. You can wash your car by hand, or take it through an automatic car wash. If the spray paint is very fresh, the hot water and soap may even remove some of the paint.^[4]
Get detailing clay. Detailing clay is a polymer abrasive which will remove anything sitting on top of the paint on your car, without scratching or damaging the surface. There are several varieties available, including Detailer’s Pride Clay.^[5] Another option is Meguiar’s Smooth Surface Clay Kit, which includes detailing spray (which you would use as a lubricant for the clay), as well as wax and a microfiber cloth.^[6]
- These detailing clays should be available at your local auto parts store.
Knead the clay. You only need a small, flat section the size of your palm, so if you bought a new bar you should cut it in half. Then, seal it in a Ziploc bag and place it in a bucket or bowl of warm water, which will warm up the clay so you can manipulate it more easily. Take the half of the bar and knead it in your hands. You want to form a pancake or patty with the clay.^[7]
Apply a clay lubricant. A lubricant is necessary so that your clay will glide over, rather than stick to, the paint. Shake the lubricant, then spray it onto the clay and also onto the paint on your car. Use an ample amount so that your clay won’t smudge onto the car.^[8]
- Clay lubricant should be available at your local auto parts store.
Rub the clay over the spray paint. Hold the clay in your hand so that your fingertips are not covered by the clay -- you want it to be a little lower in your palm. Rub the clay back and forth with a firm pressure, like you would rub a bar of soap over your skin. Keep rubbing the clay over the spray paint until the paint is removed.^[9]
- When your clay becomes covered in contaminants, fold it over and re-knead it to form a clean patty.
Wipe the residue off. Use a microfiber cloth to wipe the clay residue off the car. Apply a light pressure and rub the cloth over the area where you applied the clay.^[10]
Wax your car. Claying the car removes previous wax, so it’s important to wax your car to protect from further damage and restore the shine to your clear coat. Apply the wax in a circular motion, using the tool or sponge that comes with the wax, or use a soft rotating buffing tool.^[11]

EditUsing Carnauba Wax

Purchase liquid carnauba wax. Products like Butter Wet Carnauba Wax contain carnauba oils that will break down the spray paint. The wax will not damage or scratch your paint or clear coat, but will simply remove the spray paint from the surface of your car. You should be able to find a liquid carnauba wax at your local auto parts store, but if not, you can order it online.^[12]
Apply the wax to a sponge. Put an ample amount of the liquid wax onto a soft sponge or cloth. Squirt it on or add several dollops to your sponge. Apply more as you go, and don’t be afraid to use a lot of the wax as it is needed to break down the paint.^[13]
Rub the sponge on the spray paint. Using firm pressure and circular motions, rub the waxed sponge onto the affected area of your car. Make sure you get all the overspray and any errant dots or drips. Flip your sponge over or get a new one once the surface is covered in spray paint transfer.^[14]
Buff off the wax. After removing the spray paint, you’ll want to buff the wax off your car. Use a clean microfiber cloth to do the buffing. Rub the waxed area using small, circular motions.^[15]

EditVideo

EditTips

Remove the spray paint as soon as possible, because the longer the paint bakes in the sun, the harder it will be to remove.
If your car windows also got tagged with spray paint, acetone and a razor blade should clear it up easily.

EditWarnings

Don’t use abrasive products, like rubbing compound, as they will further damage the paint on your car.
Regardless of the method you choose, be sure to first test it on a small, inconspicuous spot.

EditRelated wikiHows

EditSources and Citations

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Friday, September 29, 2017

How to Spider Curl

Many who get into weight lifting or strength training want big, strong biceps. The biceps is a two-headed muscle. To get the size and shape you want, you need to train both heads. You also need to train the brachialis muscle, which runs along the outside of your upper arm. A strong brachialis muscle will help your biceps heads develop higher peaks. Spider curls are a great biceps exercise because they work all parts of this muscle group.^[1]

EditSteps

EditPerfecting Spider Curls

Locate the right equipment. Typically you're going to need access to a gym if you want to do spider curls. Some gyms may have spider curl benches, but if yours does not, you can use a preacher curl bench.^[2]
- Look for a preacher curl bench that's padded on both sides of the armrest. If you work out at home, you may be able to find a preacher curl or spider curl bench to add to your home gym. A used bench should be relatively inexpensive, or you can look for a similar piece of equipment that you can use the same way you'd use a preacher curl or spider curl bench.
- This exercise is typically done using a barbell rather than dumbbells.
- You can also use a Swiss ball – an elastic ball filled with air also known as a “balance,” “exercise,” “stability,” or “Pezzi” ball. You’ll need to find a larger one and can then lay against it with your chest, armpits over the top, and arms planted on the ball’s other side.
Set your weights. Choose the amount of weight to lift before you get in position for the exercise. You'll lay the barbell on the part of the preacher bench where you normally would sit if you were doing preacher curls.^[3]
- You also can use dumbbells for this exercise, rather than a barbell. Just make sure you have your dumbbells firmly on the seat where you can get into position without them falling off.
- Use a thicker bar to activate your muscles more. If you don't have access to a thicker bar, you can wrap a towel around it. You may have to use a little less weight at first if you're using a thicker bar.^[4]
Lean over the bench. Once your weights are stable, go over to the front of the preacher bench and lean against it at a 45-degree angle. You're going to be leaning your chest against the part of the bench your arms would be on if you were doing preacher curls.^[5]
- Rest your upper arms against the back of the preacher bench so that you can grab your weights with your arms fully extended.
Choose your grip. How you position your hands impacts which parts of your biceps you target the most. Holding your hands closer together will target the outer head of your biceps. The further apart you move your hands, the more the inner head of your biceps is targeted.^[6]
- You might want to experiment doing one set with a closer grip and then a second set with a wider grip to hit both heads of the biceps muscle.
Curl the bar upward. Keeping your shoulders down and back, lift the bar towards your shoulders in a slow, controlled movement as you exhale. Only go up about three-quarters of the way to the top, maintaining tension for the whole movement.^[7]
Lower the bar back to start. As you inhale, release your elbows to return the bar to the starting position in a slow and controlled movement. Stop before you reach the bottom, going only about three-quarters of the way. That way you're maintaining consistent tension on your biceps muscles.^[8]
Do 10 to 20 repetitions. Build a set of spider curls with 10 to 20 repetitions, and try to do two or three sets. As the exercise starts getting easier, use bigger weights rather than adding additional sets or repetitions.^[9]
- If you want to build bigger biceps, progressive overload is important. Keep track of the weight you're curling and increase it incrementally every week or so.^[10]

EditBuilding Both Biceps Heads

Start with barbell biceps curls. Barbell biceps curls are perhaps one of the simplest exercises for your biceps, but they also are one of the most effective. If you don't have access to a barbell, you can do curls with dumbbells as well.^[11]
- For standing barbell biceps curls, stand with your feet about shoulder-width apart with a little give in your knees and your back straight. Hold the barbell with palms facing outward, elbows extended. Curl the bar towards your chest, bending your elbows, then release back to starting position in a slow, controlled movement.
- You also can do seated biceps curls, either with a barbell or with dumbbells. Make sure your feet are flat on the floor and your back is straight.
Add incline dumbbell curls. Incline dumbbell curls restrict movement in your back, which further isolates your biceps to an extent not possible with regular dumbbell curls. You may need to use a lower weight for this exercise than you did for regular biceps curls.^[12]
- Lay on an incline weight bench with your feet flat on the floor. Hold the dumbbells with arms down by your sides. Rotate your arms so that your palms are facing forward.
- On an exhale, curl the weights, moving only your forearms. Keep your upper arms stationary. Then lower the weight in a slow, controlled movement as you inhale.
- Do one to three sets of 10 to 20 repetitions of this exercise. You can do both arms at once, or one at a time alternating sides.
Target the inner head with Scott curls. For Scott curls, you'll need access to a preacher bench. Sit on the bench leaning against the angled side. Lodge your armpits into the pads so that your chest supports all of your weight. This angle keeps you from building momentum in your hips and core to help the biceps do their work.^[13]
- You can do these curls with either barbells or dumbbells. Keep your hands close together, palms facing upward, and curl the weight toward your shoulder.
- Pause at the top and then release in a slow controlled movement to complete one repetition. Do one to three sets of 10 to 20 repetitions of this exercise.
Increase stabilization with cable curls. If you work out at a gym that has a cable machine, you can use standing biceps cable curls to target all the stabilization muscles surrounding the biceps.^[14]
- Stand in front of the cable machine and grip the ends of the cables with your palms facing each other. Lean back slightly with a straight back and flat shoulders. Leave a little give in your knees.
- On an exhale, curl the cable upward toward your chest, moving only your lower arm. Then lower the cable back to starting position in front of your hips. Do one to three sets of 10 to 20 repetitions of this exercise.
- You can also use dumbbells or rope handles to get the same (or even better results) as a cable machine. Keep these options in mind, as your gym may not be set up with two cables side-by-side to exercise with your arms completely free.
Practice chin-ups. Curls can improve tone and definition as well as building size, but chin-ups are a functional movement that will increase strength in your biceps. This exercise also engages your entire upper body.^[15]
- You can add resistance with a weighted belt or vest to provide progressive overload on this exercise as you get stronger.
Exhaust your biceps with concentration curls. Concentration curls are a great exercise to end a biceps workout because you can use them to thoroughly exhaust the entire muscle group.^[16]
- Do concentration curls while sitting to target the biceps muscle. Sit on the end of a bench with your feet flat on the floor and your knees at right angles. Lean over, bracing your right elbow against your right inner thigh. Hold a dumbbell with arm fully extended, palm facing your other leg.
- On an exhale, curl the weight upward toward your shoulder, then lower in a slow, controlled movement as you inhale. Do 10 to 20 repetitions of this exercise, then switch and do the other arm.

EditStrengthening Your Brachialis

Do hammer curls. Hammer curls directly target the brachialis. Strengthening that muscle supports and lifts your biceps, so your biceps will have higher peaks and be more defined.^[17]
- Stand or sit with your arms at your sides. Grasp your dumbbells with palms facing each other so that the weighted ends are above and below your hands.
- Hold the weights with your elbows at right angles along your sides. Curl the weight up toward your shoulder, then lower in a slow, controlled movement. Do one to three sets of 10 to 20 repetitions of this exercise.
Add seated alternating dumbbell curls. Seated alternating dumbbell curls work the full length of the muscle group, including both heads of your biceps and your brachialis. Switching back and forth between sides gives this exercise a nice rhythm.^[18]
- Sit on a bench with your feet flat on the ground, knees at 90-degree angles. Keep your back straight and your shoulders flat. Hold one dumbbell on each side, palms facing each other.
- On an exhale, curl the weight in your right hand toward your chest, then lower it in a slow, controlled movement as you inhale. Immediately curl the weight in your left hand on your next exhale, then lower on an inhale to complete one repetition. Do one to three sets of 10 to 20 repetitions of this exercise.
Turn dumbbell curls into Zottman curls. Zottman curls turn the focus more to your brachialis, particularly as you're lowering the weight. Do your dumbbell curls like normal, but as you go to lower the dumbbells, rotate them so that your palms are facing downward.^[19]
- From the starting position, rotate the dumbbells again so that your palms are facing upward for the curl. Do one to three sets of 10 to 20 repetitions of this exercise.
Try Smith machine drag curls. If there's a Smith machine in your gym, you can use it to build strength in both your brachialis and your biceps with drag curls. Start by standing inside the machine with your chest up and shoulders back, holding the bar in front of your upper thighs.^[20]
- Shift your elbows back to curl the bar toward your upper abs, then drag the bar up your torso until your biceps are fully contracted. Then lower to complete the repetition. Do one to three sets of 10 to 20 repetitions of this exercise.
Use close-grip chin-ups to target your brachialis. If you were already doing chin-ups as a functional exercise to build strength in your biceps, you can target your brachialis simply by changing your grip.^[21]
- Start in a dead-hang position from the bar with your hands close together, using an underhand grip. As you raise yourself up over the bar, keep your elbows tight to your sides.
- Pause with your chin under the bar before lowering yourself in a slow, controlled movement back to a dead-hang.
- You can do chin-ups in sets, or do an interval of as many chin-ups as you can do in 30 seconds or a minute.

EditTips

The biceps and triceps are opposing muscle groups and should be balanced. For best performance, and to avoid injuries, add tricep exercises to your routine.
You will also need to have a strong back, chest, and shoulders to work your biceps safely.

EditWarnings

Overemphasizing the biceps – and neglecting other muscle groups – can in time lead to joint problems. Balanced training is the key to having a strong body.

EditSources and Citations

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How to Resolve a Conflict at Work

You might experience conflict in the workplace for a variety of reasons, including promotion opportunities, salary disputes, feeling a lack of appreciation, and personal differences.^[1] When conflict arises, realize that it’s not the end of the world, and you don’t need to get another job. Approach the situation maturely and seek to resolve the issue. Take the initiative to confront the problem, and remember to not make a work issue a personal issue. Say what you need to say and don’t forget to listen to their side. Ask questions and seek clarification for things you’re unclear about. Lastly, create some solutions and stick to them.

EditSteps

EditApproaching the Conflict

Acknowledge the conflict. Pretending that nothing is wrong isn’t the way to handle a conflict. Begin by admitting there’s a problem that needs resolution. Acknowledge the conflict and the roles you and the other person have played in creating or sustaining the problem. Be honest with yourself about your own role in the situation.^[2]
- Think about what factors are influencing the problem, such as scheduling, personality conflicts, feeling overworked, or disrupting some kind of perceived pecking order.^[3]
- Look at not only your side, but the other side as well. Looking at both sides can help you understand the problem from both perspectives.^[4]
Focus on the problem, not the person. If the conflict is not personal, don’t make it personal. Put your focus on the problem and finding ways to solve that problem. You can’t change the person, and you will likely continue working with them. Even if you don’t want to be friends with the person, keep your focus on the problem without making it a personal issue.^[5]
- It’s easy to feel personally attacked for something, especially if it’s regarding your work. Do your best to not take things personally and keep everything within the lens of your work.
Take the initiative. It is important to address issues as soon as possible to prevent them from becoming larger issues in the future. If you notice a problem, then address it right away. For example, you could hold a meeting to discuss the issue and work together to find a solution.
- Don’t wait for the person to come to you. Be the first one to bring up the problem, no matter what your role is.

EditTalking it Over

Choose the right time and place to talk. A hurried conversation at your desk between emails and phone calls won’t solve anything. Put some thought into talking with the person. You need an undisturbed location and time to address the issue.
- Decide whether you want to send an email or have an in-person discussion. If you speak in-person, do so away from other employees and when both of you have time to talk.
Ask what’s not working. If somebody has done something that made you angry or if you don’t understand their actions, simply asking about it can make a world of difference. Don’t assume that people do what they do to annoy or harm you. Sometimes, there’s a good reason why that person does what he or she does. Other times, they may not even realize that they did something hurtful, and bringing it to their attention can clarify their intentions. Make an inquiry, not an accusation. Try to remain neutral and phrase your questions as matters of curiosity.^[6]
- “Say, I was wondering why you brushed off my question yesterday,” or “I’ve noticed that you cut my work down, and I’m wondering why that is.”
Listen to their perspective. When hashing things out with a coworker, don’t make it all about you. Be willing to hear them out, listen to their perspective, and consider their feelings. Give them ample time to express their thoughts, feelings, and experiences. If they feel defensive, let them express that. Let them talk without interrupting them.^[7]
- Don’t take up the whole interaction with your side. Be willing to hear them out. You may gain more information or understand them better.
- Check to see if they’re done speaking. Say, “Is there anything else you want to add or say to me?”
Find things you agree upon. Find some common ground with the person. This might mean that both of you acknowledge that a problem exists or that something needs to be solved. Perhaps you can agree that both you and they need to do something to create resolution. Whatever it is, find something each of you can get behind.^[8]
- For example, if you feel bullied, both of you might agree that you have problems getting along or splitting responsibilities.
- Say, “I want us to resolve this. Let’s find some things we can agree upon so that we can move forward.”
Apologize for any wrongdoing. Apologize for your part in the conflict. Usually everyone involved has done something to create and sustain the conflict. Own up to how you contributed to the dispute and express regret and responsibility. Remember: you’re not accepting the entire blame, you’re taking responsibility for your contribution to the situation.^[9]
- For example, say, “I’m sorry I said those hurtful things. I was upset, but it wasn’t right of me to call you that.”
Resist acting on impulse. If your coworker says something offensive or hurtful, resist the urge to fire something harsh back. You might say something you regret or blow the issue out of proportion. If a conflict arises, take some time to think it over before immediately responding. You may come to realize that you misheard them, misunderstood them, or need further clarification.^[10]
- Immediately responding will likely mean you respond in a negative way.
Avoid accusations and blame. Keep from becoming defensive or blaming the other person. Even if you feel victimized, don’t pour your negativity onto them. It might be tempting to call them out and let others know how they’ve wronged you, but keep some decorum as this is your workplace.^[11]
- If you want to express how you feel wronged or hurt, use “I” statements. For example, say, “I felt really hurt when you took credit for the project during the meeting,” instead of, “I can’t believe you did that. You’re a horrible person.”^[12]

EditCreating Solutions

Involve human resources (HR). Your human resources department can help you solve workplace conflicts. If the conflict is growing larger or you feel like you want to quit over it, now is the time to get HR involved. You may also want to involve your HR department if the conflict is personal or workplace morale is low for you and maybe even those around you.^[13]
- Your HR department can send someone to mediate or get you and the other person talking more constructively. A good mediator will help the disputants find their own solution, not provide advice or push them toward any particular solution.
Develop a plan for resolution. Once you feel like you’ve talked over the problem, propose possible solutions. Keep the focus on the future and how each of you can respond better.^[14] Find points where you can compromise or work on communicating more effectively. Create a different way of problem-solving or working together, such as taking turns or writing things out instead of saying them out loud.
- If you can’t create a plan on your own, involve your manager or HR in creating ways to approach conflicts.
- For example, if the person talks over you in meetings, say, “I want to be heard. Is it possible for you to wait until I finish speaking to chime in? If you start to talk over me, I will ask you to let me finish.”
Follow through on your plan. It’s not enough to just create a resolution. Both you and the other person must follow through on any agreed-upon solutions. Discuss ways to stay accountable, whether that means that other co-workers will participate or your workplace will step in. Create a system to be accountable. You might want to include HR in enforcing any changes.^[15]
- For example, if you struggle to have balance in projects, divvy up tasks before starting the project so that they feel fair and equal. Have someone neutral step in and get their opinion on the tasks.
Make necessary changes. Depending on the dispute, you may need to make some changes, such as by changing your role in the workplace. For example, if you can’t find a resolution, then consider changing departments or taking a different role in your workplace. If you know talking to the person will upset you or cause problems, engage only in “water cooler” discussions. Do what you can to avoid creating or perpetuating further disputes.

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EditTips

Inviting the other person to discuss the issue may be the hardest part of the whole process. It can be remarkably hard to take that first step. Do it anyway!

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EditSources and Citations

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