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21s - EZ Bar
Stand and grip the EZ-bar with hands at a shoulder-width grip. Start with...Stand and grip the EZ-bar with hands at a shoulder-width grip. Start with arms fully extending below your waist. Perform the exercise in three steps: First, curl "halfway" , stopping when your elbow comes to a 45 degree angle. Go back to starting position. Second, do a full curl and hold it at the top. Third, go down to 45 degrees and back up to the top of the curl. Go back to starting position. Repeat. (less)
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Barbell Curl - Lying Against Incline
This exercise is essentially the same movement as a preacher curl, where...This exercise is essentially the same movement as a preacher curl, where arms are exercised in front of the body. But the main difference here is that your body is supported; the use of momentum or "cheating" is minimized. This exercise will really shock the long head of the bicep, as well the brachialis. You'll notice it allows for a very complete, full range of motion compared to other curl movements as well. To do this exercise, lie against an incline bench, with your arms hanging down in a horizontal line. Hold onto a barbell, and without moving your arms out of this horizontal plane, curl the weight up as high as you can. Like preacher curls, the bottom of the movement is where most force is placed upon the muscle, so don't skimp on going down all the way if you want the maximum benefit. Exercise description by Bodybuilding.com (less)
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Barbell Curl - Standing
Possibly the best biceps exercise! With your hands shoulder-width apart...Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. Let the bar hang down at arm's length in front of you, with your arms, shoulders and hands in a straight line. WITHOUT leaning back or swinging the weight, curl the bar up toward your chest in an arc. Keep your elbows in the same place and close to your sides. Bring the weight up as high as you can and squeeze the biceps at the top. Lower the weight slowly, resisting all the way down until your arms are nearly straight. Exercise description by Bodybuilding.com (less)
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Barbell Curl - Seated, Concentration
Place barbell on the floor near the end of a bench. Sit at the end of the...Place barbell on the floor near the end of a bench. Sit at the end of the bench with your feet about 24 inches apart. Bend forward at the waist, hold bar with both hands, palms up, about 6 inches apart. Rest elbows on your inner thighs about 4 inches up from your knees. Curl bar up in a semicircular motion until your forearms touch your biceps. Go down using the same path. Do not move your torso or upper arms during the lift! Exercise image and description by Bodybuilding.com (less)
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Barbell Curl - Standing
Possibly the best biceps exercise! With your hands shoulder-width apart...Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. Let the bar hang down at arm's length in front of you, with your arms, shoulders and hands in a straight line. WITHOUT leaning back or swinging the weight, curl the bar up toward your chest in an arc. Keep your elbows in the same place and close to your sides. Bring the weight up as high as you can and squeeze the biceps at the top. Lower the weight slowly, resisting all the way down until your arms are nearly straight. Exercise description by Bodybuilding.com (less)
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Cable Curl - High Pulley
In this exercise, lie on a bench under one of the cables and set it on the...In this exercise, lie on a bench under one of the cables and set it on the highest. Now hold the cable and curl your hand. This also can be done with both grips. Exercise image and description by Bodybuilding.com (less)
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Cable Curl - Lying
Grab a short cable bar that is attached to the low pulley with both hands...Grab a short cable bar that is attached to the low pulley with both hands, using an underhand grip. Lie flat on your back in front of the weight stack with your feet flat against the frame of the pulley machine. Your legs should be straight. Rest the bar on your thighs and slightly bend your arms. Without moving your elbows, curl the bar up slowly toward your chest. Squeeze the biceps for a second and then slowly return to the starting position. Don't bend your knees or lift your head off of the ground! Exercise image and description by Bodybuilding.com (less)
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Cable Curl - Overhead
Attach the stirrup attachment to two overhead cable pulleys. Stand between...Attach the stirrup attachment to two overhead cable pulleys. Stand between them and grasp the handles with an underhand grip. Hold your arms straight out to your sides so your body is forming a "T" and put your hands at about the same height as your head. With your elbows staying in the same place, curl your hands toward your shoulders. Your elbows should not go up or down, and they should not go forward! Squeeze for a moment and return to the starting position. Exercise image and description by Bodybuilding.com (less)
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Cable Curl - Preacher Curl
This is just like the normal preacher curl, which is done with a barbell...This is just like the normal preacher curl, which is done with a barbell. Place a preacher bench about 2 feet in front of a pulley machine. Attach a straight bar to the low pulley. Sit at the preacher bench with your elbow and upper arms firmly on the bench pad. Do not let your elbows or upper arms move! Pull the weight up towards your shoulders and squeeze at the top. Do not rock your body... go slowly. Lower the weight to the starting position and start. Exercise image and description by Bodybuilding.com (less)
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Cable Curl - Standing
Stand facing the low pulley. Hold a short bar attached to the low cable with ...Stand facing the low pulley. Hold a short bar attached to the low cable with your palms up. Stand back from the pulley about 1 or 2 feet and extend your arms straight down. Curl bar up in a semicircular motion until your forearms touch your biceps. Keep your upper arms close to your sides and your elbows in the SAME place. Slowly return to the starting position. Exercise image and description by Bodybuilding.com (less)
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Cable Curl - Standing, One Arm
Hold the right stirrup handle that is attached to a low pulley with your...Hold the right stirrup handle that is attached to a low pulley with your right hand. Stand far enough from the machine so the weight is supported with your arm at the side. Curl the handle up, turning your palm up when it clears your thigh. Curl until your biceps touch your forearms. Keep your upper arm close to your side at all times. Slowly return to the starting position, turning your palm inwards when nearing your thigh. Repeat with your right arm. Exercise image and description by Bodybuilding.com (less)
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Chin-Ups
Hold the chin-up bar with a reverse grip (palms facing you) with your hands a...Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to the starting position. Do NOT swing back and forth! Using this grip works more of your biceps than your back or lats. Exercise image and description by Bodybuilding.com (less)
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Concentration Curl
Sit on the end of a flat bench. Spread your legs apart into a V and lean...Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and let the dumbbell hang. Rest your other hand on the top of your other thigh for support. Slowly curl the weight up while keeping the torso, upper arm and elbow still. As you lift, twist your wrist so that your little finger turns towards your body. Squeeze the muscle at the top and then slowly lower the weight. Exercise description by Bodybuilding.com (less)
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Dumbbell Curl - Incline
Sit on an incline bench and hold a dumbbell in each hand. Keep your...Sit on an incline bench and hold a dumbbell in each hand. Keep your shoulders square and your chest up. Press your upper back and shoulders against the bench. Let your arms hang downward with your palms facing each other. Slowly curl the weight in your right hand out and up to shoulder level, while turning your wrist so that your thumb is on the outside. Squeeze your bicep at the top and then slowly lower the weight back down. You can also do this standing or by doing one arm at a time. Exercise description by Bodybuilding.com (less)
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Dumbbell Curl - Incline Inner
Lie back on an incline bench and hold dumbbells at arm's length, palms in...Lie back on an incline bench and hold dumbbells at arm's length, palms in. Curl dumbbells up and out, keeping forearms in line with your outer deltoids. Lower dumbbells using the same path. You can also do this standing or seated. Exercise description by Bodybuilding.com (less)
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Dumbbell Curl - One-Arm, Incline Bench
Good if you don't have a preacher curl bench! Stand behind an incline bench. ...Good if you don't have a preacher curl bench! Stand behind an incline bench. Hold dumbbell in one hand, palm up with your upper arm and elbow on the bench. Curl dumbbell up using a semicircular motion until your forearm touches your bicep. Return to the starting position using the same path. Keep your elbow on the bench at all times! Next, do your other arm. Exercise description by Bodybuilding.com (less)
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Dumbbell Curl - Seated
Sit at the end of a bench with your feet firmly on the floor. Keep your back ...Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and head up. Start with the dumbbells at arm's length and your palms facing in. Curl the weight up and twist your wrists once they pass your thighs. Squeeze your biceps at the top, then slowly lower the weight. Do not swing! Can also be done standing. The seated position helps prevent bad form. Exercise description by Bodybuilding.com (less)
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Dumbbell Curl - Seated, Inner-Bicep
Works the inner biceps. Sit at the end of a bench with your feet firmly on...Works the inner biceps. Sit at the end of a bench with your feet firmly on the floor. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells out and up, turning palms out as you lift, keeping your forearms in line with outer deltoids. Lower the dumbbells to starting position using same path. Can also be done standing. Exercise description by Bodybuilding.com (less)
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Dumbbell Curl - Standing
Stand straight up, with your head up and your legs straight. Start with the d...Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. Your palms should be facing up when you are at the end of the movement. Do NOT swing and do NOT move your elbows. They should stay in the same place during the whole movement. Keep your arms close to your side. This one is easy to cheat on... so don't do it! You can also do this with a barbell, or by alternating one hand at a time. Exercise description by Bodybuilding.com (less)
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EZ-Bar Curl
Just like a normal barbell curl, but with an EZ Curl bar. Position your...Just like a normal barbell curl, but with an EZ Curl bar. Position your hands so they are on the curve that causes your palms to face inwards. Exercise description by Bodybuilding.com (less)
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EZ-Bar Curl - Close Grip
his is like the normal EZ Bar Bicep Curl, but with a closer grip which works ...his is like the normal EZ Bar Bicep Curl, but with a closer grip which works the outer part of the biceps more. Grab a cambered EZ Curl bar and hold it on the innermost ridges. Your two hands together should be in the shape of a big V. While standing, hold the bar at arm's length in front of you. Curl the bar up while keeping your elbows in the same place. Do not swing! Contract your biceps as far as you can go, then slowly return to the starting position. Exercise description by Bodybuilding.com (less)
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Hammer Curl - Cable, Rope Attachment
Attach a rope attachment to a low pulley. Stand face forwards and about 12...Attach a rope attachment to a low pulley. Stand face forwards and about 12 inches away from the machine. Grasp the rope with a palms-in grip and stand straight up. Put your elbows at your side and KEEP them there during the entire movement. Your elbows should not move. Pull your arms up until your biceps touch your forearms, keeping your palms in a facing in position. Slowly return to the starting position and repeat. Exercise image and description by Bodybuilding.com (less)
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Hammer Curl - Standing
With a dumbbell in each hand, stand with your arms hanging at your sides...With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keeping your palms facing each other, curl the weight in your right hand up in a semi-circle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate. Exercise description by Bodybuilding.com (less)
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Preacher Curl
Using a preacher curl bench and an EZ curl bar, make sure the seat is...Using a preacher curl bench and an EZ curl bar, make sure the seat is adjusted to the right height. When you sit, the seat should not be so low that the shoulders are elevated nor so high that you're hunched over the pad. Grasp the bar using a shoulder width grip. Curl the bar upward in an arc. As you begin, be careful not to swing or rock to get it moving. The goal is to make the exercise hard on the biceps. Curl the bar towards your chin, but keep in mind that the resistance is greater at the beginning of the rep. Go down SLOWLY and work the muscle on the way down as well. Can also be done with two dumbbells or one arm at a time. Exercise image and description by Bodybuilding.com (less)
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Preacher Curl - Machine
Just like normal Preacher Curls but on a machine. Follow the exact...Just like normal Preacher Curls but on a machine. Follow the exact directions that are on the machine that you choose. Exercise description by Bodybuilding.com (less)
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Reverse Barbell Curl
Grasp bar with a shoulder width over hand grip. With the elbows to the side, ...Grasp bar with a shoulder width over hand grip. With the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. Repeat. When the elbow is fully flexed, the elbow should only travel forward a few inches allowing the forearm to be no more than perpendicular to the floor to allow for a relative release of tension in the muscles between repetitions. Exercise description by Bodybuilding.com (less)
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Reverse Cable Curl
Grasp cable bar that is attached to a low pulley with a shoulder width over h...Grasp cable bar that is attached to a low pulley with a shoulder width over hand grip. With the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. Repeat. Do not move your elbows during the exercise! Exercise description by Bodybuilding.com (less)
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Spider Curl
Millions of trainers rep away on the sloped side of preacher benches all...Millions of trainers rep away on the sloped side of preacher benches all over the world, not knowing that a better exercise is just 180 degrees away. By turning the pad around and performing spider curls on the straight-edged side of the bench, you get almost twice the range of motion. Spider curls allow you to lower the bar all the way to the bottom of the movement, giving you a stretch that will equate to more productive reps. Seeing as just about everyone wants bigger biceps, spider curls deserve to bump preacher curls off the list of mandatory arm exercises. Exercise image and description by Bodybuilding.com (less)
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Step Up with Curl
Stand in front of a step or bench at an appropriate height for your skill...Stand in front of a step or bench at an appropriate height for your skill. Start lower and work your way up. Take one foot and place it on the step and hold a DB in the opposite hand. Keep good posture and place your weight onto the leg on the step. Slowly step up and balance on one leg. When you reach the top position curl the DB by squeezing the bicep and keep your elbow by your hip. Slowly lower the DB and step back to the floor. Make sure you are lowering yourself down and not dropping. Exercise description and photo by Michael Diebler. (less)
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Zottman Curl
Hold two dumbbells at arm's length and stand straight up. Turn your palms up ...Hold two dumbbells at arm's length and stand straight up. Turn your palms up and curl both dumbbells up toward your shoulder. Keep your upper arms against your side at all times! When you reach the top, rotate your wrists so that your palm faces almost straight down. Your thumb will be a little higher than your pinky. Go back to the starting position and repeat. You can also do these one arm at a time alternately or over a preacher bench. Exercise description by Bodybuilding.com (less)
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