Manual

23
Arm Exercises
Standing Curls
Concentration Curls
START ACTION
START
• Sitonthebenchsidewaysandplace
your feet flat on the floor slightly
wider than shoulder width.
• Grabthedumbbellandresttheback
of your upper arm against the inside
of your leg just above the knee.
• Thearmholdingthedumbbellshould
be slightly bent, maintaining tension
on the biceps.
• Maintainagoodspinalalignment.
• Curltheforearmtowardtheupper
arm, keeping your upper arm and
shoulder blade completely still.
• Slowlyreturntothestartingposition
without relaxing the biceps.
FINISH
START ACTION
START
• Holdthedumbbellswithyourhands
facing forward.
• Standwithyourupperarmsbyyour
sides, lift your chest, tighten your
abdominals, and maintain a very
slight arch in your lower back.
• Curlthedumbbellsforward,then
upward, and then toward your
shoulders while keeping your elbows
at your sides and your upper arms
completely still.
• Slowlylowertothestartingposition
by performing the same arcing
motion.
FINISH
Muscles worked
Biceps and other elbow flexors
Success tips
• Keepelbowsatyoursides.
• Keepyourwristsstraight.
• Keepyourtrunkmusclestightand
maintain a very slight arch in your lower
back.
Muscles worked
Biceps and other elbow flexors
Bench position
Flat
Success tips
• Donotrocktheupperbodywhilebending
the elbow.
• Keepyourwriststraight.
• Keepyourchestlifted,trunkmuscles
tight, and maintain a very slight arch in
your lower back.