36 Pittsfield Road
Lenox MA 01240
(413) 637-1414
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Biceps: Dumbbell


 

Incline dumbbell curls


Start: Bench raised at about 45 degrees arms out to side and palms facing up

Finish: Curl palms up to full completion


One arm preacher curls

Start: Armpit rested into pad of bench, palm facing up and arm extended

 

Finish: Raise palm up towards shoulder until full completion


Reverse curls



Start: Feet hip width apart, palms facing thighs and arms extended


Finish: Raise arms upwards, keeping elbows from raising up


Seated concentration curls



Start: With arm extended, palm up and back of arm rested on leg


Finish: Raise dumbbell up while keeping back of arm rested on leg


Seated Zottman curls


Start: Palms facing upwards and arms extended by sides with shoulders back


Finish: At top of completion of curl, turn palms so they are facing the floor,
reverse curl down and then repeat by turning palms facing up to start position


Hammer Curls


Start: Feet hip width apart, shoulders back and arms extended by side
palms facing each other


Finish: Raise dumbbells up while palms face each other and elbows stay down


Standing Curls


Start: Feet Hip width apart, arms extended by side with palms facing up

  

Finish: Curl dumbbells upwards while keeping shoulders back and elbows close to body


Seated Curls


Start: Shoulders back, feet hip width apart, arms extended by side
with palms up holding dumbbells

  

Finish: Curl palms up while keeping elbows close to side and shoulders back
without swinging arms and elbows