• Sit on the bench sideways and place
your feet flat on the floor slightly
wider than shoulder w idth.
• 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 w ithout relaxing the
biceps.
• Hold the dumbbells w ith your
hands facing forward.
• Stand w ith 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.
Biceps and other elbow �exors
• Keep elbows at your sides.
• Keep your w rists straight.
• Keep your trunk muscles tight and
maintain a very slight arch in your
lower back.
Biceps and other elbow �exors
Flat
• Do not rock the upper body w hile
bending the elbow.
• Keep your wrist straight.
• Keep your chest lifted, trunk muscles
tight and maintain a very slight arch
in your lower back.
To Next Page
Loading...
