BICEPS

BICEP CURL-

Grasp dumbbells lightly with palms facing away from body.  Slowly bring arms up towards shoulders.  Slowly lower and repeat. 

TARGET MUSCLES: BRACHIORADIALIS, BICEPS BRACHI, BRACHIALIS

HAMMER CURL-

Grasp dumbbells lightly with palms facing toward body.  Slowly bring arms up towards shoulders.  Slowly lower and repeat. 

TARGET MUSCLES: BRACHIORADIALIS, BICEPS BRACHI, BRACHIALIS

BICEPS CURL ON INCLINE-

Lie on incline bench grasping dumbbells lightly with palms facing away from body.  Slowly bring arms up towards shoulders.  Slowly lower and repeat. 

TARGET MUSCLES: BRACHIORADIALIS, BICEPS BRACHI, BRACHIALIS

CABLE BICEPS CURL-

Adjust cable as low as possible.  Grasp handle with palms facing up. Slowly bring arms up towards shoulders.  Slowly lower and repeat. 

TARGET MUSCLES: BRACHIORADIALIS, BICEPS BRACHI, BRACHIALIS

MACHINE BICEPS CURL-

Place elbows on pads grasping handles.  Pull towards shoulders and slowly release.  Repeat. 

TARGET MUSCLES: BRACHIORADIALIS, BICEPS BRACHI, BRACHIALIS

PREACHER CURL-

Place elbows on pads grasping bar.  Pull towards shoulders and slowly release.  Repeat. 

TARGET MUSCLES: BRACHIORADIALIS, BICEPS BRACHI, BRACHIALIS

CONCENTRATION CURL-

Sit on bench with legs wide.  Place elbow on inner thigh keeping back straight.  Bring arm towards shoulder and slowly release.  Repeat.

REVERSE BICEPS CURL-

Grasp dumbbells lightly with palms facing downward.  Slowly bring arms up towards shoulders.  Slowly lower and repeat. 

TARGET MUSCLES: BRACHIORADIALIS, BICEPS BRACHI, BRACHIALIS

SAFETY TIPS:

·         KEEP your upper arms stationary and close to your body.

·         DO NOT arch your back.

·         DO NOT bend your wrists.

·         DO NOT lock your elbows when your straighten your arms.