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Standing Bicep Curl

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Bicep Curl


Primary Muscles:
 
Biceps Brachi

bicep muscles

SecondaryMuscles: 
Branchialis (lower Biceps), rachioradialis (forearm) 

 Level of Difficulty:  (2/10)  

Scale 2

 Repetitions:   
  • 10-15 Reps - General toning

 Instructions  
  • Allocate yourself two dumbbells, one in  each hand with palms facing up,

  • Stand up tall maintaining good posture or sit down.

  • With both arms outstretched by your side, raise the hands and forearm from the elbow until the weights reach your shoulder.

  • Control the downward movement until your arms are near extended and then repeat.

 Teaching Points 
  • Try to keep your elbows at the same fixed point throughout the lifting and lowering motion and 
  • keep upper arms (from shoulders to elbows) close to sides at all times.
  • Exhale as you curl your arms and inhale as they extend
                                                                                                                      
     
 Adaptations   
  • Alternate arms 
  • Decrease range of movement 
  • Perform exercise seated 
 Progressions   
  • Perform 21's (7 reps for half the range of movement, followed by 7 reps for the other half of movement and then 7 full reps