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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 : Back neutral (upright) Head to horizon and Abs tight.

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.

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.

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.



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.

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.

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.

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.

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.

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.

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.