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Seated Dumbbell Curl
Areas Worked
Front of Upper Arm.
Sit
at the end of a bench with your feet firmly on the floor-hip distance
apart. Keep your back straight and head up. Start with the dumbbells at
arm's length and your palms facing in. Curl the weight up and twist
your wrists once they pass your thighs. Squeeze your biceps at the top,
then slowly lower the weight. Breath out on the lifting phase and in on
the return phase. You may also keep your hands in a supinated
(palms-upward) position throughout, bringing a varied effect to the
front of the upper arm.
Perform one set of 10 - 15 reps
Posture :
One Arm Posing Cable Curl
Areas Worked
Front of Upper Arm
Adjust the cable so it is set about head height. Stand using a hip to shoulder-width stance. Hold onto frame of equipment for balance and support. Grab the handle with a palm-upward grip and keeping your body and elbow static pull the handle up and toward your shoulder. Squeeze at the top. Return slowly to the start position. Repeat on other arm. Breath out on the pulling phase and in on the return phase.
Perform Sets of 10 - 15 Reps
Posture
Back neutral, Eyes to the horizon and Abs tight.
Front of Upper Arm
Adjust the cable so it is set about head height. Stand using a hip to shoulder-width stance. Hold onto frame of equipment for balance and support. Grab the handle with a palm-upward grip and keeping your body and elbow static pull the handle up and toward your shoulder. Squeeze at the top. Return slowly to the start position. Repeat on other arm. Breath out on the pulling phase and in on the return phase.Perform Sets of 10 - 15 Reps
Posture
Back neutral, Eyes to the horizon and Abs tight.
Prone Dumbbell Curls
Areas Worked
Front of Upper Arm
Lay prone with chest in contact with the top of the bench. (Set bench height as parallel to the floor as possible but still allowing full range of motion for the exercise). Grasp two dumbbells, using a palms-in grip start to curl dumbbells upward slowly twisting the them bringing the palms up near the completion of the exercise. Keep elbows as static as possible maintaining a vertical upper arm throughout. Return to start position. Breath out on the pulling phase and in on the return phase. You may also keep your hand in a supinated (palms-upward) position throughout, bringing a varied effect to the front of the upper arm.
Perform Sets of 10 -15 Reps
Posture
Back flat, Eyes around 45 degrees downward and Abs tight.
Front of Upper Arm
Lay prone with chest in contact with the top of the bench. (Set bench height as parallel to the floor as possible but still allowing full range of motion for the exercise). Grasp two dumbbells, using a palms-in grip start to curl dumbbells upward slowly twisting the them bringing the palms up near the completion of the exercise. Keep elbows as static as possible maintaining a vertical upper arm throughout. Return to start position. Breath out on the pulling phase and in on the return phase. You may also keep your hand in a supinated (palms-upward) position throughout, bringing a varied effect to the front of the upper arm.Perform Sets of 10 -15 Reps
Posture
Back flat, Eyes around 45 degrees downward and Abs tight.
Max-Contraction Cable Curls
Areas Worked
Front of Upper Arm
This exercise I have so-named because it allows for absolute maximum 'peak' contraction because of the biceps shortest possible length when fully flexed in this position.
Kneel on the floor in front of a high positioned cable. Grab a short bar with two hands using a shoulder-width grip. Start to curl the bar down and behind your neck trying to maintain a static body and elbow position as much as possible. Squeeze at the bottom of the movement. Return to the start position. Breath out on the pulling phase and in on the return phase.
Perform Sets of 10 -15 reps
Posture
Back flat and slightly angled forward, Head to 45 degrees and Abs tight.
Front of Upper Arm
This exercise I have so-named because it allows for absolute maximum 'peak' contraction because of the biceps shortest possible length when fully flexed in this position.Kneel on the floor in front of a high positioned cable. Grab a short bar with two hands using a shoulder-width grip. Start to curl the bar down and behind your neck trying to maintain a static body and elbow position as much as possible. Squeeze at the bottom of the movement. Return to the start position. Breath out on the pulling phase and in on the return phase.
Perform Sets of 10 -15 reps
Posture
Back flat and slightly angled forward, Head to 45 degrees and Abs tight.
Prone Barbell Curl
Areas Worked
Front of Upper Arm
Lay
prone with chest in contact with the top of the bench. (Set bench
height as parallel to the floor as possible but still allowing full
range of motion for the exercise). Grasp a barbell with a
shoulder-width, palms up grip thumbs around bar and hands equidistance
apart, start to curl barbell up, keeping elbows in a static position
and maintaining
a vertical upper arm throughout. Return to start position. Breath out
on the lifting phase and in on the return phase.
Perform Sets of 10 -15 Reps
Posture
Back flat, Eyes around 45 degrees downward and Abs tight.
Front of Upper Arm
Lay
prone with chest in contact with the top of the bench. (Set bench
height as parallel to the floor as possible but still allowing full
range of motion for the exercise). Grasp a barbell with a
shoulder-width, palms up grip thumbs around bar and hands equidistance
apart, start to curl barbell up, keeping elbows in a static position
and maintaining
a vertical upper arm throughout. Return to start position. Breath out
on the lifting phase and in on the return phase.Perform Sets of 10 -15 Reps
Posture
Back flat, Eyes around 45 degrees downward and Abs tight.
Concentration Curl
Areas Worked
Front of Upper Arm
Sit across the width of a bench with feet wide apart. Grab a dumbbell and hold it with your elbow in contact with the inside of your thigh and rest other hand on knee for support and balance. Start to lift the dumbbell up keeping your Upper Arm vertical at all times. Squeeze at the top of the movement. return to the start position. Repeat on other arm. Breath out on the lifting phase and in on the return phase.
Perform Sets of 10 - 15 Reps
Posture
Back slightly angled, Head down to 45 degrees and Abs tight.
Front of Upper Arm
Sit across the width of a bench with feet wide apart. Grab a dumbbell and hold it with your elbow in contact with the inside of your thigh and rest other hand on knee for support and balance. Start to lift the dumbbell up keeping your Upper Arm vertical at all times. Squeeze at the top of the movement. return to the start position. Repeat on other arm. Breath out on the lifting phase and in on the return phase.Perform Sets of 10 - 15 Reps
Posture
Back slightly angled, Head down to 45 degrees and Abs tight.
Incline Dumbbell Curl
Areas Worked
Front of Upper Arm.
Sit
on the end of an incline bench that has no more than a 45 degree angle,
grab two dumbells. Lay back and let the dumbbells rest at your side.
With straight arms and palms facing inward start to curl the dumbbells
up in an arc-shaped movement and twisting at the wrist bringing palms
up to complete the movement at the top. Maintain a vertical upper arm
throughout. Return to
start position. Breath in on the lowering phase and out on the return
phase. You may also keep your hands in a supinated
(palms-upward) position throughout, bringing a varied effect to the front
of the upper arm.
Perform Sets of 10 -15 Reps
Posture
Back flat, Eyes 45 degrees up and Abs tight.
Front of Upper Arm.
Sit
on the end of an incline bench that has no more than a 45 degree angle,
grab two dumbells. Lay back and let the dumbbells rest at your side.
With straight arms and palms facing inward start to curl the dumbbells
up in an arc-shaped movement and twisting at the wrist bringing palms
up to complete the movement at the top. Maintain a vertical upper arm
throughout. Return to
start position. Breath in on the lowering phase and out on the return
phase. You may also keep your hands in a supinated
(palms-upward) position throughout, bringing a varied effect to the front
of the upper arm.Perform Sets of 10 -15 Reps
Posture
Back flat, Eyes 45 degrees up and Abs tight.
Standing Biceps Cable Curl
Areas Worked
Front of Upper Arm
Stand
with a hip to shoulder width stance in front of the cable machine.
Grasp the bar with a shoulder-width underhand grip, holding arms down
by your side and close to your body. Start by curling the bar up in a
arc shape movement to the top position. Maintain a vertical upper arm
and keep elbows close to the body throughout. Return to the start
position. Breath out on the pulling phase and in on the return phase.
Perform Sets of 10 - 15 Reps
Posture
Back neutral, Eyes to the horizon and Abs tight.
Front of Upper Arm
Stand
with a hip to shoulder width stance in front of the cable machine.
Grasp the bar with a shoulder-width underhand grip, holding arms down
by your side and close to your body. Start by curling the bar up in a
arc shape movement to the top position. Maintain a vertical upper arm
and keep elbows close to the body throughout. Return to the start
position. Breath out on the pulling phase and in on the return phase.Perform Sets of 10 - 15 Reps
Posture
Back neutral, Eyes to the horizon and Abs tight.
Standing E-Z Bar Curl
Areas Worked
Front of Upper Arm
Standing with a shoulder-width stance grab a barbell from a rack or the floor. Using a shoulder-width, equidistant palms-forward grip, thumbs around the E-Z bar and keeping your elbows into your sides, start to curl the weight upward and toward you in a arc, squeezing gently at the top of the movement. Maintain a vertical upper arm throughout the movement. Return to start. Breath out on the lifting phase and in on the return phase. If you are a Lady doing this exercise adopt a wider than shoulder-width grip making the exercise more comfortable on the elbow joint.
Perform Sets of 10 - 15 Reps
Posture
Back neutral, Eyes to the horizon and Abs tight.
Front of Upper Arm
Standing with a shoulder-width stance grab a barbell from a rack or the floor. Using a shoulder-width, equidistant palms-forward grip, thumbs around the E-Z bar and keeping your elbows into your sides, start to curl the weight upward and toward you in a arc, squeezing gently at the top of the movement. Maintain a vertical upper arm throughout the movement. Return to start. Breath out on the lifting phase and in on the return phase. If you are a Lady doing this exercise adopt a wider than shoulder-width grip making the exercise more comfortable on the elbow joint.Perform Sets of 10 - 15 Reps
Posture
Back neutral, Eyes to the horizon and Abs tight.
Dumbbell Preacher Curl
Areas Worked
Front of Upper Arm
Grab a dumbbell. Sit on a preacher curl bench or stand/kneel behind an incline bench with at least a 45 degree angle (changing the angle will allow for the tension to be varied in different parts of the movement) Place the arm to be worked over the bench. Using a palms-down grip start to pull the dumbbell up and toward you whilst twisting your palm in and up finishing at the top of the movement. Squeeze momentarily at the top. Return to start in a reverse manner. Repeat on other arm. Breath out on the pulling phase and in on the return phase. You may also keep your hand in a supinated
(palms-upward) position throughout bringing varied effect to the front
of the upper arm.
This may also be performed with a barbell on a preacher bench or two benches laying parallel to each other.
Perform 10 - 15 Reps
Posture
Back Neutral, Eyes to the horizon and Abs tight.
Front of Upper Arm
Grab a dumbbell. Sit on a preacher curl bench or stand/kneel behind an incline bench with at least a 45 degree angle (changing the angle will allow for the tension to be varied in different parts of the movement) Place the arm to be worked over the bench. Using a palms-down grip start to pull the dumbbell up and toward you whilst twisting your palm in and up finishing at the top of the movement. Squeeze momentarily at the top. Return to start in a reverse manner. Repeat on other arm. Breath out on the pulling phase and in on the return phase. You may also keep your hand in a supinated
(palms-upward) position throughout bringing varied effect to the front
of the upper arm.This may also be performed with a barbell on a preacher bench or two benches laying parallel to each other.
Perform 10 - 15 Reps
Posture
Back Neutral, Eyes to the horizon and Abs tight.
Cable Preacher Curl
Areas Worked
Front of Upper Arm
Grab a cable handle set at a low position. Sit on a
preacher curl bench or stand/kneel behind an incline bench with at
least a 45 degree angle (changing the angle will allow for the tension
to be varied in different parts of the movement) Place the arm to be
worked over the bench. Using a palms-down grip start to pull the handle up and toward you whilst twisting your palm in and up
finishing at the top of the movement. Squeeze momentarily at the top.
Return to start in a reverse manner. Repeat on other arm. Breath out on the pulling phase
and in on the return phase. You may also keep your hand in a supinated
(palms-upward) position throughout, bringing a varied effect to the front
of the upper arm.
Perform 10 - 15 Reps
Posture
Back Neutral, Eyes to the horizon and Abs tight.
Front of Upper Arm
Grab a cable handle set at a low position. Sit on a
preacher curl bench or stand/kneel behind an incline bench with at
least a 45 degree angle (changing the angle will allow for the tension
to be varied in different parts of the movement) Place the arm to be
worked over the bench. Using a palms-down grip start to pull the handle up and toward you whilst twisting your palm in and up
finishing at the top of the movement. Squeeze momentarily at the top.
Return to start in a reverse manner. Repeat on other arm. Breath out on the pulling phase
and in on the return phase. You may also keep your hand in a supinated
(palms-upward) position throughout, bringing a varied effect to the front
of the upper arm.Perform 10 - 15 Reps
Posture
Back Neutral, Eyes to the horizon and Abs tight.