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Alternating Dumbbell Curl
- Sit on an exercise bench or stand tall, with your shoulders and chest
out slightly
- Hold a dumbbell in each hand with your arms extended at your sides
- palms facing the sides of your legs
- Start the movement with your right hand
- Exhale and bend your right elbow slowly lifting the weight towards
your shoulder (going slowly will help activate more muscle fibers and
keep them under tension for a longer period of time)
- Keep elbows tight to your body and arms close to your sides
- Really flex your bicep throughout the movement
- As you lift, turn palms toward your chest/shoulder
- Lift for a count of two and lower for a count of four
- Repeat movement with your left arm
Barbell Curl
- Use either a curl bar or straight bar
- Hold your hands on shoulder width apart on the bar
- Keep your torso upright - don’t lean back or jerk back and forth
during the movement
- Flex your bicep throughout the movement
- Focus on pulling your forearms toward your biceps
- Pause at the top of the movement keeping slight tension on your bicep
- Slowly lower the weight
- Repeat movement
Concentration Curl
- Sit on an exercise bench
- Start with your right arm
- Bend forward and rest your right elbow on the inside of your right
leg
- Flex your bicep throughout the movement
- Focus on pulling the weight toward your shoulder
- Lift for a count of two and lower for a count of four
- Switch sides
Triceps Exercises
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