| Standing
Barbell Curl (Biceps) |
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| 1) Hold barbell with medium grip (palms
up about 12" apart) |
| 2) Stand erect, back straight, head
up, feet about 16" apart |
| 3) Start with bar at upper thighs |
| 4) Curl bar up until forearms touch
biceps (Curl in a semi - circular motion) |
| 5) Keep upper arms close to sides |
| 6) Lower weight to starting position
(don't rest weight on thighs) |
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Preacher Curl with Easy Curl Bar (Biceps) |
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| 1) Lie face forward on flat preacher
bench |
| 2) Have upper bottom down to upper
pectorals over end of bench |
| 3) Hold bar with grip 16" apart
(palms up) |
| 4) Start with bar at arms' length |
| 5) Keep arms against pad. Curl bar
in semi circular motion until forearms touch biceps |
| 6) Lower weight to starting position
(don't rest weight on pad) |
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| Contentration
Curl - Dumbell (Biceps) |
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| 1) Hold dumbell in hand (palm up) |
| 2) Sit on end of bench (feet firmly
on floor about 24" apart) |
| 3) Bend slightly forward and place
free hand on knee |
| 4) Rest upper arm with dumbell against
inner thigh (about 4" above knee) |
| 5) Curl dumbell to shoulder height
(keep upper arm against thigh at all times) |
| 6) Lower dumbell to starting position |
| 7) Reverse movement with other arm |
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| Cable
Curl (Biceps) |
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| 1) Stand facing low pulley station
(hold short bar attached to pulley) palms up |
| 2) Stand back from pulley to allow
arms to support weight with arms extended |
| 3) Curl bar up until forearms touch
biceps (keep upper arms close to sides) |
| 4) Lower weight to starting position
(don't rest weight on stack) |
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| Hammer
Curl (Biceps) |
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| 1) Sit on bench with back supported
(hold dumbell in each hand) |
| 2) Keep head up and feet firmly on
floor |
| 3) With dumbells at side (palms in
) curl dumbells up as you turn palms up |
| 4) Curl dumbells up and outward keeping
forearms in line with shoulders |
| 5) Curl until the dumbells are at
shoulder height and at sides of shoulders |
| 6) Lower weights back to starting
position in controlled manner |
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| Reverse
Barbell Curl (ForeArms and Biceps) |
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| 1) Hold barbell with palms down grip
about 18" apart |
| 2) Stand erect with feet about 6"
apart |
| 3) With barbell at arm's length against
upper thighs curl barbell to height of shoulders |
| 4) Keep back straight, legs and hips
locked out |
| 5) Lower weight in a controlled manner
very very slowly |
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