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 (Single Arm Cable Concentration) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Bend over or kneel beside a cable tower. 2. Using the cable grip from the lowest position place your elbow on the inside of your knee. 3. Your arm should be full extended and your palm should be facing the  opposite thigh. The Movement: 1. Slowly curl the cable grip up in a smooth arc towards your shoulder. 2. Squeeze your biceps hard at the top of the movement, hold for a count  of two and then slowly lower the grip back to the starting  position. Tips: • Make sure you curl the cable grip to your shoulder and do not move  your shoulder to the dumbbell. Keep your shoulder relaxed. • Do not lean backwards. • Keep your upper arm fixed. • Make sure you fully straighten your arm when you lower the cable grip; do not shorten the downwards phase.

Biceps Curl (Single Arm Dumbbell Concentration) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Sit on a bench with your legs fairly wide apart. 2. Hold a dumbbell with one hand and brace that arm against the inside  of the same thigh. 3. Your arm should be full extended and your palm should be facing the  opposite thigh. The Movement: 1. Slowly curl the dumbbell up in a smooth arc towards your shoulder. 2. Squeeze your biceps hard at the top of the movement, hold for a count  of two and then slowly lower the dumbbell back to the starting  position. Tips: • Make sure you curl the dumbbell to you shoulder and do not move  your shoulder t the dumbbell. Keep your shoulder bad and relaxed. • Do not lean backwards. • Keep your upper arm fixed. • Make sure you fully straighten your arm when you lower the  dumbbells; do not shorten the downwards phase.

Biceps Curl (Cable Head Crunch) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Stand with your feet hip-width apart. 2. Hold two high cables straight out at the shoulders. 3. Bend the working arm to 90° at the elbow and bring it in so that your forearms are beside your head and your hands touch above it. The Movement: 1. Bend your elbows as you curl the cables up in a smooth arc towards the back of your head. Keep your upper arms fixed straight out from your shoulders. 2. Hold for a count of two; then slowly lower the cables 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 stand on your tip toes as this will strain the back and reduce the work on the biceps. • Keep your wrists locked. • Lower the cables under control until your' arms are fully extended  shortening or rushing the downwards phase will reduce the  effect...

Biceps Curl (Cable Overhead) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Sit at a typical lat pull down station. 2. Grasp the handles palms facing back, hands close together. 3. Keep your upper arms pressed to your ears to limit shoulder involvement. The Movement: 1. Bend your elbows as you curl the cable down in a smooth arc behind your head and toward your shoulder blades. Keep your upper arms fixed. 2. Hold for a count of two; then slowly raise the cable back to the starting position. Tips: • Do not move your upper arms or elbows at any point of the movement. •It is ok to lean in and get a bit of an abdominal burn at the same time, but concentrate on the biceps. • Keep your wrists locked. • Raise the cable under control until your' arms are fully extended  shortening or' rushing the upward phase will reduce the  effectiveness of the exercise. Variations: Single Arm: In this variation you are doing a cross between a cable curl and a conc...

Biceps Curl (Indy Arm Cable) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Stand with your feet hip-width apart. 2. Hold two cables in the same fashion that you would dumbbells. 3. The cables should start behind your thighs and your arms should be fully extended. The Movement: 1. Bend your elbows as you curl the cables up in a smooth arc towards your shoulders. Keep your upper arms fixed slightly behind your body. 2. Hold for a count of two; then slowly lower the cables 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 stand on your tip toes as this will strain the back and reduce the work on the biceps. • Keep your wrists locked. • Lower the cables under control until your' arms are fully extended  shortening or' rushing the downwards phase will reduce the  effectiveness of the exercise. Variations: Single Arm: In th...

Biceps Curl (Machine) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Sit on a biceps curl machine with your back and shoulders pressed firmly  against the bench. 2. Hold the handles by your sides, palms facing forward. 3. Your arms should be fully extended and hang downwards. The Movement: 1. Slowly curl one handles towards your shoulder, so that your palm faces your shoulder at the top of the movement. 2. Hold for a count of two; then slowly lower the handles 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 (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 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 ...