BICEPS AND FOREARMS

BICEPS

STANDING BARBELL BICEP CURL

  1. Use a fixed weight barbell or adjust a barbell with the appropriate weight
  2. Remaining standing, whilst keeping the elbows tucked and core tight (without leaning back), curl the barbell up towards the chest with a 45 degree angle and palms facing upwards, pause at the top
  3. Gradually lower the barbell back to the start position

SEATED BARBELL BICEP CURL

  1. Use a fixed weight barbell or adjust a barbell with the appropriate weight
  2. Take a seat and whilst keeping the elbows tucked and core tight, curl the barbell up towards the chest with a 45 degree angle and palms facing upwards, pause at the top
  3. Gradually lower the barbell back to the start position
  4. There is a limited range of motion on this exercise, it focuses mainly on the top portion of the bicep curl

STANDING DUMBBELL BICEP CURL

  1. Choose the appropriate weight from the dumbbell rack
  2. Remaining standing, whilst keeping the elbows tucked and core tight (without leaning back), curl the dumbbells up towards the chest to a 45 degree angle with palms facing upwards, pause at the top
  3. Gradually lower the dumbbells back to the start position

SEATED DUMBBELL BICEP CURL

  1. Choose the appropriate weight from the dumbbell rack
  2. Take a seat and whilst keeping the elbows tucked and core tight, curl the dumbbells towards the chest with a 45 degree angle and palms facing upwards
  3. Gradually lower the dumbbells back to the start position

WIDE DUMBBELL BICEP CURL

  1. Choose the appropriate weight from the dumbbell rack
  2. Remain standing and slightly externally rotate the shoulders (move the hands away from the body)
  3. Whilst keeping the elbows tucked and core tight (without leaning back), curl the dumbbells up towards the chest to a 45 degree angle with palms facing upwards, pause at the top
  4. Gradually lower the dumbbells back to the start position

ALTERNATE DUMBBELL BICEP CURL

  1. Choose the appropriate weight from the dumbbell rack
  2. Take a seat or remain standing and whilst keeping the elbows tucked and core tight, curl one dumbbell at a time towards the chest with a 45 degree angle and palms facing upwards, pause at the top of each repetition
  3. Gradually lower one dumbbell at a time back to the start position

DUMBBELL HAMMER CURL

  1. Choose the appropriate weight from the dumbbell rack
  2. Take a seat or remain standing and whilst keeping the elbows tucked and core tight, curl the dumbbells towards the chest with a 45 degree angle and a neutral grip, pause at the top
  3. Gradually lower the dumbbells back to the start position
  4. This exercise can also be done completing all repetitions using one arm, followed by the other, ensure to repeat the same number of repetitions on both sides

ALTERNATE DUMBBELL HAMMER CURL

  1. Choose the appropriate weight from the dumbbell rack
  2. Take a seat or remain standing and whilst keeping the elbows tucked and core tight, curl one dumbbell at a time towards the chest with a 45 degree angle and a neutral grip, pause at the top
  3. Gradually lower one dumbbell at a time back to the start position

BARBELL PREACHER CURL

  1. Use a fixed resistance machine or adjust a barbell with the appropriate weight, this exercise is usually done using an EZ curl bar
  2. If using a EZ curl bar, place the bar on a preacher curl station or find a suitable pad for underneath the elbows
  3. Take a seat and placing the chest and elbows against the pad, letting the arms hang down, reach down to grab the bar
  4. Whilst keeping the core tight, chest and arms on the pad and palms facing upwards, curl the barbell up to shoulder height, pause at the top
  5. Gradually lower the barbell back to the start position

SINGLE ARM DUMBBELL PREACHER CURL

  1. Choose the appropriate weight from the dumbbell rack
  2. Adjust the bench to between a 75 or 90 degree angle
  3. Grab the dumbbell, place one arm over the bench so that the pad is underneath the elbow
  4. Whilst keeping the core tight, chest and arms on the pad and palm facing upwards, curl the dumbbell to shoulder height, pause at the top
  5. Gradually lower the dumbbell back to the start position
  6. Ensure you repeat the same number of repetitions on both sides

DUMBBELL CONCENTRATION CURL

  1. Choose the appropriate weight from the dumbbell rack
  2. Adjust the bench to between a 75 or 90 degree angle, the lower pad can also be raised for comfort
  3. Take a seat, grab the dumbbell with one hand, lean forwards and place the elbow on the same side knee (around the inner thigh)
  4. With the arm extended, the core tight, the elbow on the thigh and palm facing upwards, curl the dumbbell towards the shoulder, pause at the top
  5. Gradually lower the dumbbell back to the start position
  6. Ensure you repeat the same number of repetitions on both sides

BENT OVER DUMBBELL CONCENTRATION CURL

  1. Choose the appropriate weight from the dumbbell rack
  2. Keep the head up, chest up and brace the core, bend the legs and reach down with one arm to grab the dumbbell with palms facing upwards
  3. Keeping the legs slightly bent, extend at the back until it is parallel with the floor
  4. With the arm extended underneath the body and core tight, curl the dumbbell up towards the chest, pause at the top
  5. Gradually lower the dumbbell back to the start position
  6. Ensure you repeat the same number of repetitions on both sides

INCLINE DUMBBELL BICEP CURL

  1. Choose the appropriate weight from the dumbbell rack
  2. Adjust the bench so that it is between a 45-75 degree angle
  3. Take a seat and whilst keeping the elbows tucked behind the body and core tight, curl the dumbbells towards the chest with a 45 degree angle and palms facing upwards
  4. Gradually lower the dumbbells back to the start position

SPIDER CURL

  1. Choose the appropriate weight from the dumbbell rack
  2. Adjust the bench to a 30-45 degree angle
  3. Lie prone (facing) the bench, grip the dumbbells with arms extended either side of the bench and palms facing upwards
  4. Whilst keeping the core tight, curl the dumbbells towards the chest, pause at the top
  5. Gradually lower the dumbbell back to the start position

CHIN UPS

  1. If using an assistive machine, adjust the weight appropriately (more weight providing greater support) gently place one knee onto the supportive pad, grip the handles firmly with an underhand (supinated) grip and place the other knee on the supportive pad, allowing it to take the bodyweight
  2. If using a horizontal bar, step/jump up, gripping the bar firmly with a close, underhand (supinated) grip
  3. Retract the shoulder blades and keeping the core tight pull the body up, driving the elbows down so that the chin is just above the bar and hold
  4. With control, lower down until the arms are just short of full extension

STANDING CABLE BICEP CURL

  1. Adjust one side of the cable pulley so the attachment is at the bottom, attach a rope or straight bar and select the appropriate weight
  2. Grab the rope/straight bar with palms facing upwards, keeping the elbows tucked to the sides and core tight, curl towards the chest, pause at the top
  3. Gradually lower back down to the start position
  4. This can also be done with one arm at a time using suitable handles, but ensure to repeat the same number of repetitions on both sides

SINGLE ARM BEHIND THE BACK CABLE BICEP CURL

  1. Adjust one side of the cable pulley so the attachment is at the bottom, attach a handle
  2. Grab the handle with one hand and palm facing upwards, keeping the elbow tucked behind the body and core tight, curl towards the chest, pause at the top
  3. Gradually lower back down to the start position
  4. Ensure you repeat the same number of repetitions on both side

PLATE CURL

  1. Pick up an appropriate weight plate, either 2.5, 5, 10, 15, 20 or 25 kilograms
  2. Hold the plate with both hands and a neutral grip, keeping the elbows tucked to the sides and core tight, curl the plate up towards the chest, pause at the top
  3. Gradually lower back down to the start position

FOREARMS

BARBELL REVERSE CURL

  1. Use a fixed weight barbell or adjust a barbell with the appropriate weight
  2. Take a seat or remain standing whilst keeping the elbows tucked and core tight (without leaning back), curl the barbell up towards the chest with a 45 degree angle and palms facing downwards, pause at the top
  3. Gradually lower the barbell back to the start position
  4. This exercise is often more comfortable using an EZ curl bar

DUMBBELL REVERSE CURL

  1. Choose the appropriate weight from the dumbbell rack
  2. Remaining standing, whilst keeping the elbows tucked and core tight (without leaning back), curl the dumbbells up towards the chest to a 45 degree angle with palms facing downwards, pause at the top
  3. Gradually lower the dumbbells back to the start position

CABLE REVERSE CURL

  1. Adjust one side of the cable pulley so the attachment is at the bottom, attach straight bar and select the appropriate weight
  2. Grab the straight bar with palms facing downwards, keeping the elbows tucked to the sides and core tight, curl towards the chest, pause at the top
  3. Gradually lower back down to the start position
  4. This can also be done with one arm at a time using suitable handles, but ensure to repeat the same number of repetitions on both sides

SEATED BARBELL WRIST CURL

  1. Adjust the bench so that it is flat
  2. Use a fixed weight barbell or adjust a barbell with the appropriate weight
  3. Grab the barbell with an underhand grip and take a seat, with the knees at a 90 degree angle, place the elbows on the upper thigh and allow the hands to hang over the edge of the knees
  4. Curl the wrists upwards so that they are in line with the top of the knees and pause
  5. Gradually lower back down, extending the wrists to the start position

SEATED BARBELL REVERSE WRIST CURL

  1. Adjust the bench so that it is flat
  2. Use a fixed weight barbell or adjust a barbell with the appropriate weight
  3. Take a seat, with the knees at a 90 degree angle and the barbell placed underneath the legs
  4. Reach down to grab the barbell with an overhand grip, keeping the hands underneath the legs and arms extended, curl the wrists upwards and pause
  5. Gradually lower back down, extending the wrists to the start position
%d bloggers like this: