Arm Exercises
Standing Curls
Arm Exercises
Incline Bench Curls
Muscles worked
Biceps and other elbow flexors
Success tips
•Keep elbows at your sides.
•Keep your wrists straight.
•Keep your trunk muscles tight and maintain a very slight arch in your lower back.
START
FINISH
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 |
START
FINISH
START
•Hold the dumbbells with your hands facing forward.
•Stand with your upper arms by your sides, lift your chest, tighten your abdominals and maintain a very slight arch in your lower back.
ACTION
•Curl the dumbbells forward, then upward, and then toward your shoulders while keeping your elbows at your sides and your upper arms completely still.
•Slowly lower to the starting position by performing the same arcing motion.
tight and maintain a very slight arch in |
your lower back. |
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.
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.
Concentration Curls
Scott Curls — Standing Concentration Curls
Muscles worked
Biceps and other elbow flexors
Bench position
Flat
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.
20
START
START
•Sit on the bench sideways and place your feet flat on the floor slightly wider than shoulder width.
•Grab the dumbbell and rest the back of your upper arm against the inside of your leg just above the knee.
•The arm holding the dumbbell should be slightly bent maintaining tension on the biceps.
•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.
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 shouder width.
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.
21