Bicep Workout

                Biceps (free weights)


Barbell Curl
Exercise Description: Barbell Curl Classification: Biceps (free weights)

Instructions:
1) Stand with feet shoulder width apart and knees slightly bent.
2) Start position: Grasp bar with underhand grip (palms facing forward) approximately hip width apart and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl bar up to approximately shoulder level. Keep elbows close to sides throughout movement.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.



Barbell Preacher Curl

Exercise Description: 
Barbell Preacher Curl Classification: Biceps (free weights)
Instructions: 
1) Adjust seat or arm support height so that, while seated, top of arm support pad is at chest level.
2) Position arms shoulder width apart with elbows and upper arm supported on pad.
3) Start position: Grasp bar with underhand grip (palms facing up) with elbows slightly bent.
4) Flex at elbows and curl bar up until forearms are perpendicular to floor. Contract biceps at top of movement.
5) Return to start position.
6) Remember to keep shoulders stabilized - do not shrug shoulders forward on down (eccentric) phase of movement. Do not fully extend elbows at bottom of movement.


Concentration Curl


Exercise Description: 
Concentration Curl Classification: Biceps (free weights)

 Instructions:
1. Start position: Grasp dumbbell underhand grip (palm facing forward) allow arm to hang down at side. Elbow should be on inside of knee.

2. Flex at the elbow and dumbbell handle up to approximately shoulder level. Keep elbow touching leg throughout movement. 3. Return to start position.


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