Arm Exercises
Incline Bench Curls
Muscles worked
Biceps and other elbow flexors
Bench position
Inclined to 45 degrees
Success tips
•Keep tension on the biceps throughout the movement, don’t allow the arm to go to full extension.
•Keep your wrist straight.
•Keep your chest lifted, trunk muscles tight and maintain a very slight arch in your lower back.
START
START
•Grab the dumbbells and sit on the inclined bench and place your feet flat on the floor directly under your knees.
•Hold the dumbbell with a slight bend at the elbow maintaining tension on the biceps.
•Maintain a good spinal alignment with the chest lifted and the abs tight.
FINISH
ACTION
•Curl the forearms toward the upper arm, keeping your upper arm and shoulder blade completely still.
•Slowly return to the starting position without relaxing the biceps.
Scott Curls — Standing Concentration Curls
Muscles worked
Biceps and other elbow flexors
Bench position
Inclined to 60 degrees
Success tips
•Do not rock the upper body while bending the elbow.
•Keep your wrist straight.
•Keep your chest lifted, trunk muscles tight and maintain a very slight arch in your lower back.
•Stop the arm motion at the top of the movement slightly before your arm is straight up.
•Keep feet slightly wider than shoulder width.
20
START
START
•Grab the dumbbell and rest the back of your upper arm against the upper portion of the bench pad.
•The arm holding the dumbbell should be slightly bent maintaining tension on the biceps.
•Place the other arm between the bench and the upper arm.
•Maintain a good spinal alignment.
FINISH
ACTION
•Curl the forearm toward the upper arm, keeping your upper arm and shoulder blade completely still.
•Slowly return to the starting position without relaxing the biceps.