Mental Notes & Random Musings

Biceps Curl (Dumbbell Standard) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Two Arm Dumbbell Curls Starting Position: 1. Stand with your feet hip-width apart or sit on the end of a bench. 2. Hold a pair of dumbbells, palms facing in towards your body. 3. Your arms should be fully extended. The Movement: 1. Curl one dumbbell up at a time in a smooth arc towards your  shoulders, rotating your forearm so that your palm faces your  shoulder at the top of the movement. 2. Hold for a count of two; then slowly lower the dumbbell back to the  starting position. 3. Repeat with the other arm and continue alternating arms. Tips: • Curl the dumbbells up slowly - do not swing them up. • Keep your upper arms fixed by the sides of your body. • Keep your body absolutely still- make sure you do not sway  backwards. • Make sure you fully straighten your arms when you lower the  dumbbells; do not shorten the downwards phase.

Biceps Curl (Incline Dumbbell) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Sit on an incline bench with your back and shoulders pressed firmly  against the bench. 2. Hold a pair of dumbbells by your sides, palms facing inwards. 3. Your arms should be fully extended and hang downwards. The Movement: 1. Slowly curl one dumbbell towards your shoulder, rotating your forearm  so that your palm faces your shoulder at the top of the movement. 2. Hold for a count of two; then slowly lower the dumbbell back to the  starting position. 3. Repeat with the other arm and continue alternating arms. Tips: • Do not allow your body to move forwards to generate momentum -  keep your torso still. • Make sure you fully straighten your arms at the bottom of the  movement.

Biceps Curl (Barbell Preacher) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Sit on the seat of a preacher curl machine, adjusting it so that your  armpits rest over the top edge of the pad. 2. Hold a barbell with your hands shoulder width apart, palms facing  forwards. 3. Your arms should be fully extended. The Movement: 1. Bend your elbows as you curl the bar up in ,a smooth arc towards  your shoulders, stopping about 20-30 cm short of your shoulders. 2. Hold for a count of two; then slowly lower (the bar back to the starting  position. Tips: • Keep your shoulders back and relaxed ­avoid leaning forwards as you  curl the bar up or the emphasis will shift from your biceps to your  shoulders. • Keep your body still and your wrists locked. • Lower the bar until your arms are fully extended - shortening the  downwards phase will reduce the effectiveness of the exercise. Variations: EZ-bar preacher curl: Preacher curls ...

Biceps Curl (Single Arm Dumbbell Preacher) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Sit on the seat of a preacher curl machine, adjusting it so that your armpits rest over the top edge of the pad. 2. Hold a dumbbell in each hand shoulder width apart, palms facing forwards. 3. Your arms should be fully extended. The Movement: 1. Bend your elbows as you curl the dumbbell up in a smooth arc towards  your shoulders, stopping about 20-30 cm short of your shoulders. 2. Hold for a count of two; then slowly lower the dumbbell back to the starting  position. Tips: • Keep your shoulders back and relaxed ­avoid leaning forwards as you  curl the dumbbell up or the emphasis will shift from your biceps to your shoulders. • Keep your body still and your wrists locked. • Lower the dumbbell until your arms are fully extended. Shortening the  downwards phase will reduce the effectiveness of the exercise.

Biceps Curl (Barbell Standard) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Stand with your feet hip-width apart. 2. Hold a barbell with your hands shoulder­ width apart, palms facing forwards. 3. The bar should rest against your thighs and your arms should be fully extended. The Movement: 1. Bend your elbows as you curl the bar up in a smooth arc towards your shoulders. Keep your upper arms fixed by the sides of your body. 2. Hold for a count of two; then slowly lower the bar back to the starting position. Tips: • Do not move your upper arms or elbows at any point of the movement. • Keep your body absolutely still- make sure you do not lean back or swing the bar up as this will strain the back and reduce the work on the biceps. • Keep your wrists locked. • Lower the bar under control until your' arms are fully extended  shortening or' rushing the downwards phase will reduce the  effectiveness of the exercise. Variations: EZ-bar curl: Arm c...

Biceps Curl (Dumbbell Hammer) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Stand with your feet hip-width apart or sit on the end of a bench. 2. Hold a pair of dumbbells, palms facing in towards your body. 3. Your arms should be fully extended. The Movement: 1. Curl one dumbbell up at a time in a smooth arc towards your  shoulders, DO NOT rotate your forearm so that your palm faces your shoulder at the top of the movement. 2. Hold for a count of two; then slowly lower the dumbbell back to the starting position. 3. Repeat with the other arm and continue alternating arms. Tips: • Curl the dumbbells up slowly. Do not swing them up. • Keep your upper arms fixed by the sides of your body. • Keep your body absolutely still. Make sure you do not sway backwards. • Make sure you fully straighten your arms when you lower the  dumbbells. Do not shorten the downwards phase.

Biceps Curl (Dumbbell Standard) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Two Arm Dumbbell Curls Starting Position: 1. Stand with your feet hip-width apart or sit on the end of a bench. 2. Hold a pair of dumbbells, palms facing in towards your body. 3. Your arms should be fully extended. The Movement: 1. Curl one dumbbell up at a time in a smooth arc towards your  shoulders, rotating your forearm so that your palm faces your  shoulder at the top of the movement. 2. Hold for a count of two; then slowly lower the dumbbell back to the  starting position. 3. Repeat with the other arm and continue alternating arms. Tips: • Curl the dumbbells up slowly - do not swing them up. • Keep your upper arms fixed by the sides of your body. • Keep your body absolutely still- make sure you do not sway  backwards. • Make sure you fully straighten your arms when you lower the  dumbbells; do not shorten the downwards phase.

Biceps Curl (Barbell Preacher) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Sit on the seat of a preacher curl machine, adjusting it so that your  armpits rest over the top edge of the pad. 2. Hold a barbell with your hands shoulder width apart, palms facing  forwards. 3. Your arms should be fully extended. The Movement: 1. Bend your elbows as you curl the bar up in ,a smooth arc towards  your shoulders, stopping about 20-30 cm short of your shoulders. 2. Hold for a count of two; then slowly lower (the bar back to the starting  position. Tips: • Keep your shoulders back and relaxed ­avoid leaning forwards as you  curl the bar up or the emphasis will shift from your biceps to your  shoulders. • Keep your body still and your wrists locked. • Lower the bar until your arms are fully extended - shortening the  downwards phase will reduce the effectiveness of the exercise. Variations: EZ-bar preacher curl: Preacher curls ...

Biceps Curl (Barbell Standard) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Stand with your feet hip-width apart. 2. Hold a barbell with your hands shoulder­ width apart, palms facing forwards. 3. The bar should rest against your thighs and your arms should be fully extended. The Movement: 1. Bend your elbows as you curl the bar up in a smooth arc towards your shoulders. Keep your upper arms fixed by the sides of your body. 2. Hold for a count of two; then slowly lower the bar back to the starting position. Tips: • Do not move your upper arms or elbows at any point of the movement. • Keep your body absolutely still- make sure you do not lean back or swing the bar up as this will strain the back and reduce the work on the biceps. • Keep your wrists locked. • Lower the bar under control until your' arms are fully extended  shortening or' rushing the downwards phase will reduce the  effectiveness of the exercise. Variations: EZ-bar curl: Arm c...

Biceps Curl (Incline Dumbbell) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Sit on an incline bench with your back and shoulders pressed firmly  against the bench. 2. Hold a pair of dumbbells by your sides, palms facing inwards. 3. Your arms should be fully extended and hang downwards. The Movement: 1. Slowly curl one dumbbell towards your shoulder, rotating your forearm  so that your palm faces your shoulder at the top of the movement. 2. Hold for a count of two; then slowly lower the dumbbell back to the  starting position. 3. Repeat with the other arm and continue alternating arms. Tips: • Do not allow your body to move forwards to generate momentum -  keep your torso still. • Make sure you fully straighten your arms at the bottom of the  movement.

Biceps Curl (Single Arm Dumbbell Preacher) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Sit on the seat of a preacher curl machine, adjusting it so that your armpits rest over the top edge of the pad. 2. Hold a dumbbell in each hand shoulder width apart, palms facing forwards. 3. Your arms should be fully extended. The Movement: 1. Bend your elbows as you curl the dumbbell up in a smooth arc towards  your shoulders, stopping about 20-30 cm short of your shoulders. 2. Hold for a count of two; then slowly lower the dumbbell back to the starting  position. Tips: • Keep your shoulders back and relaxed ­avoid leaning forwards as you  curl the dumbbell up or the emphasis will shift from your biceps to your shoulders. • Keep your body still and your wrists locked. • Lower the dumbbell until your arms are fully extended. Shortening the  downwards phase will reduce the effectiveness of the exercise.

Biceps Curl (Dumbbell Hammer) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Stand with your feet hip-width apart or sit on the end of a bench. 2. Hold a pair of dumbbells, palms facing in towards your body. 3. Your arms should be fully extended. The Movement: 1. Curl one dumbbell up at a time in a smooth arc towards your  shoulders, DO NOT rotate your forearm so that your palm faces your shoulder at the top of the movement. 2. Hold for a count of two; then slowly lower the dumbbell back to the starting position. 3. Repeat with the other arm and continue alternating arms. Tips: • Curl the dumbbells up slowly. Do not swing them up. • Keep your upper arms fixed by the sides of your body. • Keep your body absolutely still. Make sure you do not sway backwards. • Make sure you fully straighten your arms when you lower the  dumbbells. Do not shorten the downwards phase.

Biceps Curl (Dumbbell Standard) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Two Arm Dumbbell Curls Starting Position: 1. Stand with your feet hip-width apart or sit on the end of a bench. 2. Hold a pair of dumbbells, palms facing in towards your body. 3. Your arms should be fully extended. The Movement: 1. Curl one dumbbell up at a time in a smooth arc towards your  shoulders, rotating your forearm so that your palm faces your  shoulder at the top of the movement. 2. Hold for a count of two; then slowly lower the dumbbell back to the  starting position. 3. Repeat with the other arm and continue alternating arms. Tips: • Curl the dumbbells up slowly - do not swing them up. • Keep your upper arms fixed by the sides of your body. • Keep your body absolutely still- make sure you do not sway  backwards. • Make sure you fully straighten your arms when you lower the  dumbbells; do not shorten the downwards phase.

Biceps Curl (Barbell Standard) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Stand with your feet hip-width apart. 2. Hold a barbell with your hands shoulder­ width apart, palms facing forwards. 3. The bar should rest against your thighs and your arms should be fully extended. The Movement: 1. Bend your elbows as you curl the bar up in a smooth arc towards your shoulders. Keep your upper arms fixed by the sides of your body. 2. Hold for a count of two; then slowly lower the bar back to the starting position. Tips: • Do not move your upper arms or elbows at any point of the movement. • Keep your body absolutely still- make sure you do not lean back or swing the bar up as this will strain the back and reduce the work on the biceps. • Keep your wrists locked. • Lower the bar under control until your' arms are fully extended  shortening or' rushing the downwards phase will reduce the  effectiveness of the exercise. Variations: EZ-bar curl: Arm c...