One Arm Hammer Curl
How to do:
- Hold dumbbells
- Keep back straight, head up, hips and legs locked
- Start with dumbells at arms length, palms in.
- Begin curl with palms in until past thighs, then turn palms up for the remainder of curl to shoulder hight.
- Keep palms up while lowering until past thighs then turn palms in.
- Keep upper arms close to sides and concentrate on biceps while raising and lowering weights.
- Inhale up, Exhale down.
Seated Preacher Curl
How to do:
- Hold barbell, palms up 12" apart.
- Sit on bench, upper arms against pad.
- Curl bar until forearms and biceps touch.
- Keep upper arms in close.
- Return to starting position.
- Inhale up, Exhale down.
Cable Bicep Curl
How to do:
- Stand facing low pulley station.
- Hold short bar attached to low cable.
- Stand back from pulley to allow arms to support weight with arms extended.
- Curl arms up in semi-circular motion until forearms touch biceps.
- Keep upper arms close to sides.
- Return to starting position.
- Inhale up, Exhale down
Dumbbell Curl
How to do:
- Stand behind incline bench.
- Hold dumbbell in right hand, palm up with arm on bench.
- Curl dumbbell up in semi-circular motion until forearm touches bicep.
- Return to starting position using same path.
- Inhale up, Exhale down.
- Reverse position and repeat movement with left arm.
Alternate Dumbbell Curl
How to do:
- Hold Dumbbells.
- Stand erect, feet 16" apart.
- Keep back straight, head up, hips and legs locked.
- Begin curl with palms in until past thighs, then turn palms up for remainder of curl until shoulder hight.
- Keep palms up while lowering until past thighs, then turn palms in.
- Keep upper arms close to sides and concentrate on biceps while lowering and raising.
- Inhale up, Exhale down
Standing Barbell Curl
How to do:
- Hold barbell with both hands, palms up,12" apart.
- Stand, back resting against wall, legs slightly out in front, knees locked
- Start with bar at arms length against upper thighs.
- Curl bar in semi-circular motion until forearms touch biceps.
- Keep upper arms close to sides.
- Lower to starting position using same path.
- Keep upper body against wall at all times.
- Inhale up, Exhale down.
Barbell Curl
How to do:
- Stand in a well balanced position with your hands shoulder width on the bar.
- Your palms should be face up in the grip.
- Keep your chest out, shoulders back and back straight.
- Rest the bar on the upper thighs with your arms extended out straight.
- Inhale, hold your breath and lift the bar in a slow, steady arc toward the shoulders.
- Raise the weight until the forearms are almost vertical then exhale and lower the bar in a slow arc back to the starrting position. Take a moment and repeat the movement.
- Make absolutely sure to keep elbows even in front of the body and your upper body as motionless as possible.
Hammer Curl
How to do:
- Hold a pair of dumbbells at your side with your palms facing your body.
- Raise the dumbbells as far as possible without allowing the elbows to move.
- Keep the palms facing the body throughout the movement.
- This exercise may also be done one arm at a time
Cable Curl
How to do:
- One arm or two arm, start with your arms at your sides.
- Your palms should be face up in the grip.
- Keep your chest out, shoulders back and back straight.
- Rotate your hands until they face the outside bicep area at the top of the movement.
- You should use a strait cable handle.
- To reduce excess body movement try to place your upper back against a wall, with heels about one footaway from the wall.
Preacher Curl
This movement is excellent for working the strong mid-range of the bicep. It also removes much of the shoulder action from the lift. This exercise should not be the soul movement done for bicep work as it will shorten the muscle. You should also be careful not to fully extend you arms when using extremely heavy weights. This can cause you to hyper-extend your elbows.
How to do:
- Find a comfortable position seated behind a preacher bench with your hand on a barbell.
- Use an underhand grip slightly wider than your shoulders.
- Lean into the preacher stand, firmly pressing the upper chest muscles against it..
- Lift the bar slowly upward in an arc until it almost touches the biceps
- Make sure to keep your upper arms on the pad and don't let your elbows spread apart.
E-Z BarPreacher Curl
This movement is excellent for working the strong mid-range of the bicep. It also removes much of the shoulder action from the lift. This exercise should not be the soul movement done for bicep work as it will shorten the muscle. You should also be careful not to fully extend you arms when using extremely heavy weights. This can cause you to hyper-extend your elbows.
How to do:
- Find a comfortable position seated behind a preacher bench with your hand on a short bar barbell.
- Use an underhand grip slightly wider than your shoulders.
- Lean into the preacher stand, firmly pressing the upper chest muscles against it.
- Lift the bar slowly upward in an arc until it almost touches the biceps
- Make sure to keep your upper arms on the pad and don't let your elbows spread apart.
Low Pulley Cable Curl
This movement is excellent for working the strong mid-range of the bicep. It also removes much of the shoulder action from the lift. This exercise should not be the soul movement done for bicep work as it will shorten the muscle. You should also be careful not to fully extend you arms when using extremely heavy weights. This can cause you to hyper-extend your elbows.
How to do:
- Find a comfortable position seated behind a preacher bench holding a low pullley.
- Use an underhand grip slightly wider than your shoulders.
- Lean into the preacher stand, firmly pressing the upper chest muscles against it.
- Move the pulley slowly upward in an arc until it almost touches the biceps
- Make sure to keep your upper arms on the pad and don't let your elbows spread apart.
