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  • Biceps: Barbell Bicep Curl

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    Hilde Camp
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    Biceps exercises - Furman.edu

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    Biceps-Exercises

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    Biceps exercises - Furman.edu

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    5 views4 pages

    Biceps: Barbell Bicep Curl

    Uploaded by

    Hilde Camp
    Biceps exercises - Furman.edu

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 4

    1/13/2011

    Biceps

    Furman University

    Barbell Bicep Curl


    Greenville, SC

    Biceps

    Selectastraightbarbell(shownabove)orEZͲcurl Fixyourelbowsbyyoursides.Exhaleas
    barbell.Standwithyourfeethipdistanceapart.Bend youliftthebarbellupward.Inhaleasyou
    yourkneesslightlyandtuckyourtailboneunderto slowlylowerthebarbellbacktothe
    minimizethecurveinyourlowerback.Useand startingposition.Keepyourtorsoupright
    underhandgriponthebarbell.Drawyourshoulder throughouttherangeofmotionanddo
    bladesdownandbacktostabilizeyourshoulderblades. notrockbackwardduringtheexercise.

    1
    1/13/2011

    Furman University

    Dumbbell Bicep Curl


    Greenville, SC

    Biceps

    Selectdumbbells.Standwithyourfeethip Drawyourshoulderbladesdownandback
    distanceapart.Bendyourkneesslightlyand tostabilizeyourshoulderblades.Fixyour
    tuckyourtailboneundertominimizethecurve elbowsbyyoursides.Exhaleasyouliftthe
    inyourlowerback.Useandunderhandgripon dumbbells.Inhaleasyoulowerthemback
    thedumbbells.Alternatively,facethepalms tothestartingposition.Donotrock
    towardeachotherforahammercurlvariation. backwardduringtheexercise.

    Furman University

    Preacher Curl
    Greenville, SC

    Biceps

    LoadtheEZcurlbarbellandsecureweights GrasptheinnerhandlesoftheEZͲcurl
    withcollars.Theunloadedbarbellweighs bar.Exhaleandliftthebarbell.Inhale
    17lbs.Alternatively,useastraightbarbell andslowlylowerinbacktothestarting
    ordumbbellsforvariation.Sitonthe position.
    machine.Adjustthearmrestheightso
    yourarmsareinalignmentwiththepads.

    2
    1/13/2011

    Furman University

    Cybex Arm Curl


    Greenville, SC

    Biceps

    Selectweight.Sitonthemachinewithyour Graspthehandlesandturnyourpalms
    chestagainstthechestpad.Adjustthe slightlyinward.Alternatively,turnyour
    seatheightsoyourarmsareinalignment palmsfacingupwardortowardeachother
    withthearmpads.Adjustthechestpad forvariation.Exhaleandliftthe
    fore/aftpositionsoyourelbowsarein handlebars.Inhaleandslowlyreleasethe
    alignmentwiththeredpivotpoint. handlebarsbacktotheirstartingposition.

    Furman University

    LifeFitness Cable Bicep Curl


    Greenville, SC

    Biceps

    Attachaflatbartothecarabineer.Slidethe Drawyourshoulderbladesdownand
    pulleydownthepulleyarmsoitisinalow backtostabilizeyourshoulderblades.
    positionasshown.Useanunderhandgrip Fixyourelbowsbyyoursides.Exhaleand
    onthebarbell.Standwithyourfeethip liftthebarupward.Inhaleandlowerthe
    distanceapart.Bendyourkneesslightlyand barbacktotheoriginalposition.Donot
    tuckyourtailboneundertominimizethe rockbackwardduringtheexercise.
    curveofyourlowerback.

    3
    1/13/2011

    Furman University

    Cable Crossover Bicep Curl


    Greenville, SC

    Biceps

    Attachaflatbartothecarabineeronthelow Drawyourshoulderbladesdownand
    pulley.Useanunderhandgriponthebarbell. backtostabilizeyourshoulderblades.Fix
    Standwithyourfeethipdistanceapart.Bend yourelbowsbyyoursides.Exhaleandlift
    yourkneesslightlyandtuckyourtailbone thebarupward.Inhaleandlowerthebar
    undertominimizethecurveofyourlower backtotheoriginalposition.Donotrock
    back. backwardduringtheexercise.

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