Mr P
,
Lying High Bench Dumbbell Curl
A standard flat bench is usually too low for this exercise; the dumbbells will hit the floor before your arms can fully straighten.
• Lie on a high bench.
• Hold a dumbbell in each hand with your arms hanging straight down.
• Curl upward until your biceps are completely contracted.
• Lower and repeat for 12-15 reps. If you can do more than target number, increase the weight. Conversely, if you can’t complete the target number of reps, reduce the weight.
High-Cable Curl
• Attach D handles to the upper pulleys and stand erect midway between the two uprights holding a handle in each hand, palms facing up.
• Contract your biceps to curl the handles toward the sides of your head, keeping your upper arms firmly in place and elbows pointed outward.
• Squeeze your biceps hard in the peak-contracted position.
• Release under control, allowing the weights to fully extend your arms back to the start position and repeat for reps.
90-Degree Preacher Bench Curl
• Use the steeper side of the preacher bench; you might have to turn it around.
• Start with your arms fully extended .
• Holding the weight with your triceps tight against the padded bench.
• Curl the weight up until your biceps are maximally flexed, squeezing and holding the peak contraction for a count.=-)
A standard flat bench is usually too low for this exercise; the dumbbells will hit the floor before your arms can fully straighten.
• Lie on a high bench.
• Hold a dumbbell in each hand with your arms hanging straight down.
• Curl upward until your biceps are completely contracted.
• Lower and repeat for 12-15 reps. If you can do more than target number, increase the weight. Conversely, if you can’t complete the target number of reps, reduce the weight.
High-Cable Curl
• Attach D handles to the upper pulleys and stand erect midway between the two uprights holding a handle in each hand, palms facing up.
• Contract your biceps to curl the handles toward the sides of your head, keeping your upper arms firmly in place and elbows pointed outward.
• Squeeze your biceps hard in the peak-contracted position.
• Release under control, allowing the weights to fully extend your arms back to the start position and repeat for reps.
90-Degree Preacher Bench Curl
• Use the steeper side of the preacher bench; you might have to turn it around.
• Start with your arms fully extended .
• Holding the weight with your triceps tight against the padded bench.
• Curl the weight up until your biceps are maximally flexed, squeezing and holding the peak contraction for a count.=-)
