This exercise targets the biceps and is an elbow flexion movement using a cable machine.
1. Stand with feet hip width apart. Knees inline with the second toe and maintain neutral hips.
2. Spine should remain neutral and ears are inline with the shoulders.
3. Take the load in a safe lifting position and lift.
4. Once you have lifted, step one step forward from the machine.
5. Lift in alternate fashion.
6. Glutes and core should be engaged during this exercise.
7. Continue to maintain correct posture during the alternate lifts and elbows stay inline with the body.
8. To increase the load, we can lift both arms at the same time.
9. If the load is too heavy, you will lean back during the lift. Be aware of this and modify your weights accordingly.
Two Arm Dumbbell Biceps Curl - Standing
1. Start with feet facing forward and parallel to each other. Knees should be over the second toe.
2. Maintain a neutral spine with ears over the shoulders.
3. Elbows stayed close to the body and the shoulders remain down and relaxed through the movement.
4. Maintain good alignment through the spine as you lift the dumbbells.
EZ Barbell Curl Plus Single Leg Progression - Standing
1. Begin exercise with a nice neutral spine and ears are over the shoulders.
2. Shoulders are relaxed and down with abs pulled in.
3. Elbows remain in a fixed position and they do not move away from the body.
4. Wrists remain neutral during the lift.
5. Barbell is lifted in a smooth motion to the upper chest and a smooth motion back down.
6. If the chin pokes forward or the spine curves during this exercise, the barbell may be too heavy and you should reduce the amount of weight.
7. To add an advanced move to this exercise, bend one leg up at the knee as you lift the barbell. Beware of the knees moving out of position during this exercise. Maintain a steady posture as you lift each rep with one leg bent.
Step Up To Dumbbells Bicep Curls
This exercise is a step up to dumbbell curl shoulder press.
1. Pick dumbbells up utilizing a safe lifting technique.
2. Move closer to the step, with dumbbells in hands.
3. Step up with right leg and curl dumbbells up and over head.
4. Slowly lower dumbbells to hip level and step back off step.
5. Alternate legs and step up with left leg and repeat exercise.
6. Be sure that you do not lose your posture and that the spine does not arch during this exercise.
Squat to Dumbbell Biceps Curl
This exercise targets the legs and biceps.
1. Squat and as you come out of the squat, curl biceps back to standing position.
2. Repeat.
Dumbbell Concentration Curls (mouseover photo)
1. Sit on a bench or chair slightly leaning forward.
2. Keep your abdominal muscles tight, chest up and elbow in. Your elbow should remain stable, in a fixed position just inside from knee.
3. Under control lift the weight directly up. Focus and squeeze the bicep muscle.
1. Adjust seat so that the axis of rotation on machine is inline with your elbow joints. This is usually specified on the right side of the apparatus with basic instructions.
2. Chest up, depress shoulders down and brace core muscles as elbows remain in a stable fixed position on the pad.
3. Lift handles up towards chin while flexing biceps.
4. Stop where you feel comfortable and reverse motion.
5. Do not over extend the arms at the bottom of the movement (lockout).
1. Stand either with legs spaced shoulder width apart or staggered (one in front of you and one behind).
2. Keep your abdominal muscles tight, chest up, knees slightly bent and elbows in.
3. With thumbs pointed forward, lift the dumbbells directly up. Elbows or shoulders should not move forward or away from sides.
4. Stop when the elbow joint has reached it's full range of motion at the top (usually just past 90 degrees) and move wrists down, stopping just before the arms are completely straight.
Matthew Johnson (Google+) is a certified personal trainer, nutrition expert and an on-line fitness consultant that started ChangingShape.com back in 2001.
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