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Dumbbells
Dumbbell Bicep Curl Standing
Preparation
Position two dumbbells to sides, palms facing in, arms straight.
Execution
With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
Dumbbell Biscep Incline Curl
Preparation
Sit back on 45-60 degree incline bench. With arms hanging down straight, position two dumbbells with palms facing inward.
Execution
With elbows back to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
Dumbbell Bicep Waiter Curl
Preparation
- Grab the dumbbell on one side so that both your palms are under the plate.
- Ensure that both your palms are flat and support the weight of the dumbbell.
- Stand straight with your feet hip-width apart.
- Hold the dumbbell in front of you at thigh level.
- Keep your back straight and shoulder blades slightly pressed back.
Execution
- Keeping the rest of your body still, gently curl the weight towards your chest.
- Ensure that the top of the dumbbell faces straight up throughout the motion.
- Contract your arms at the peak of your movement.
- Slowly lower the dumbbell to the starting position. Repeat.
Dumbbell Bicep Hammer Curl
Preparation
Position two dumbbells to sides, palms facing in, arms straight.
Execution
With elbows to sides, raise one dumbbell until forearm is vertical and thumb faces shoulder. Lower to original position and repeat with alternative arm.
Dumbbell Bicep Concentration Curl
Preparation
Sit on bench. Grasp dumbbell between feet. Place back of upper arm to inner thigh. Lean into leg to raise elbow slightly.
Execution
Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. Repeat. Continue with opposite arm.
Dumbbell Bicep Spider Curl
Preparation
Lie prone on incline bench with shoulders near top of incline. Knees can rest on seat or legs can be straddled to sides. From low rack or partner, grasp dumbbells with shoulder width underhand grip.
Execution
Raise bar until arms are flexed. Lower dumbbells until arms are fully extended. Repeat.
Barbells
Barbell Ez-Bar Bicep Preacher Curl
Preparation
Sit on preacher bench placing back of arms on pad. Grasp curl bar with shoulder width underhand grip.
Execution
Raise barbell until forearms are vertical. Lower barbell until arms are fully extended. Repeat.
Barbell Bicep Curl
Preparation
Grasp bar with shoulder width underhand grip.
Execution
With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.
Barbell Ez-Bar Bicep Spider Curl
Preparation
Lie prone on incline bench with shoulders near top of incline. Knees can rest on seat or legs can be straddled to sides. From low rack or partner, grasp curl bar with shoulder width underhand grip.
Execution
Raise bar until arms are flexed. Lower barbell until arms are fully extended. Repeat.
Cables
Cable Overhead Bicep Curl
Preparation
- Select a cable machine ensuring both hand grips are positioned up high.
- Select the appropriate weight for your required repetitions. Grasp both cable attachments and take up the slack, moving into the centre.
- Allow your arms to be out to the sides and in a raised position. (This is your starting position.)
Execution
- From this position bring about movement by flexing at your elbows.
- Continue to flex until your forearms and Biceps region make contact.
- At this point start to slowly reverse the movement back to your starting position.
- This is one repetition. Continue until necessary repetitions are completed. Repeat.
Cable Low Ez-Bar Bicep Curl
Preparation
Grasp low pulley cable bar with shoulder width underhand grip. Stand close to pulley.
Execution
With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.
Cable One Arm Bicep Curl
Preparation
Face low pulley and grasp stirrup cable attachment to one side with underhand grip.
Execution
With elbow to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat. Continue with opposite arm.
Forearms
Barbell Wrist Curl
Preparation
Sit and grasp bar with narrow to shoulder width underhand grip. Rest forearms on thighs with wrists just beyond knees.
Execution
Allow barbell to roll out of palms down to fingers. Raise barbell back up by gripping and pointing knuckles up as high as possible. Lower and repeat.
Barbell Reverse Wrist Extension
Preparation
Sit and grasp bar with narrow to shoulder width overhand grip. Rest forearms on thighs with wrists just beyond knees.
Execution
Raise barbell by pointing knuckles upward as high as possible. Return until knuckles are pointing downward as far as possible. Repeat.
Dumbbell Forearm Wrist Curl
Preparation
Sit and grip dumbbell with overhand grip. Rest forearm on thigh with wrist turned to the side just beyond knee.
Execution
Raise dummbell by pointing wrists upward as high as possible. Return until the wrists are pointing downward as far as possible. Repeat.
Dumbbell Underhand Wrist Curl
Preparation
Kneel and grasp dumbbell with underhand grip. Rest forearm on the bench with wrist just beyond the side of bench.
Execution
Allow dumbbell to roll out of palm down to fingers. Raise dumbbell back up by gripping and pointing knuckles up as high as possible. Lower and repeat.
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