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Biceps brachii, Brachialis.
Also used Brachioradialis.
- Stand with your feet hip-width apart.
- Hold a barbell with your hands shoulder width apart, palms facing forwards.
- The bar should rest against your thighs and your arms should be fully extended.
- 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.
- Hold for a count of two; then slowly lower the bar back to the starting position.
- 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
- 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.
Arm curls can be performed using an EZ-bar instead of a straight bar.
This reduces the stress on the wrists, although it puts the biceps in a
biomechanically weaker position so they receive less stimulation.
Wide grip curl
Using a grip slightly wider than shoulder. width apart places more emphasis on the inner head of the biceps.
Narrow grip curl
Using a grip slightly narrower than shoulder. width apart places more emphasis on the outer head of the biceps.