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1. Barbell Biceps Curl

Starting Position:

·       Grasp the bar with a supinated grip with the hands shoulder-width apart

·       Stand with feet at shoulder-width, with the knees slightly flexed

·       The elbows should be fully extended as the bar rests on the front of the thighs

·       All repetitions begin from this position.

Upward Movement Phase:

·       Flex the elbows until the bar is near the front of the shoulders

·       The torso must remain erect and the upper arms stationary

·       Be sure not to jerk the body or swing the bar using momentum

Downward Movement Phase:

·       Lower the bar back to the starting position

·       Do not bounce the bar on the thighs between repetitions

Major Muscles Involved:

·       Biceps Brachii

·       Brachialis

·       Brachioradialis

 

2. Dumbbell Hammer Curl

Starting Position:

·       Grasp the dumbbells using a neutral grip

·       Stand up straight with the feet set at shoulder width and the knees slightly flexed

·       Fully extend the elbows, allowing the dumbbells to rest on the outside of the thighs

·       All repetitions begin from this position

Upward Movement Phase:

·       Flex the elbow of one arm until the dumbbell is near the front of the shoulder

·       The dumbbell should remain in a neutral grip as it rises with a “thumbs-up” motion

·       Be sure that the upper arm and shoulder are stationary

·       Avoid jerking or swaying the torso

Downward Movement Phase:

·       Lower the dumbbell back to the starting position with the elbow fully extended

·       Alternate this same movement with both arms

Major Muscles Involved:

·       Brachialis

·       Biceps Brachii

·       Brachioradialis