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Biceps

*All illustrations reprinted with permission from ISSA and Fred Hatfield

Exercise:
Execution:

E-Z Curls
Difficulty Level - Easy

Hold bar about shoulder with feet apart about shoulder with.

Keep knees slightly bent and back straight.

Start with the bar or hand resting on the upper thighs. Inhale slightly THEN raise bar by bending at the elbows. Slightly breath out while lifting the weight. Do not let your elbows drift out or up, keep them pinned to your side. Curl the bar until you cannot raise it any further.

After reaching the top, lower the bar in a controlled manner until and inhale until you are at the starting point.

Repeat for recommended number of reps.

Do not sway when trying to lift the weight. If you have to sway, then lower the weight.

Swaying can occur in special advanced training circumstances.

Concentration Curls
Difficulty Level - Easy Execution:

Grab one dumbbell that feels comfortable.

Sit down on a bench and rest elbow on the legs inner thigh.

Start with the arm either in the extended or curled position. In the curled position, slowly lower the weight in a controlled motion while inhaling slightly.

Once your arm is fully extended, reverse the motion while slightly exhaling.

Repeat for recommended number of repetitions, then switch arms.

Machine Preacher Curls
Difficulty Level - Easy Execution:

Sit down in the preacher curl machine and grab the handles.

Keep your triceps on the pad as you curl the weight up and down.

Make sure the exercise is performed smoothly.

Alternating Dumbbell Curls
Difficulty Level - Medium Execution:

Grab two dumbbells and hold them at your sides with palms facing in (towards thighs).

Slightly bend knees and keep your back straight.

Inhale THEN curl one arm bending at the elbows while turning palms up until you reach the top the lift. Slightly breath out while lifting the weight. Keep elbow pinned to the side and do not sway to get the bar up.

After reaching the top, inhale as you lower the weight under control. Repeat with other arm.

Repeat for recommended number of repetitions.

Cable / E-Z Bar Preacher Curls
Difficulty Level - Medium Execution:

This exercise can be done with either an e-z curl bar or with the machine cable.

Start by holding the bar in the hand about shoulder width apart.

With arms fully extended (straightened) inhale slightly and begin to curl the bar towards your chin while lightly exhaling. Stop when you can no longer flex your arm or you reach your chin.

After reaching the top inhale as you lower the weight under control back to the starting position.

Repeat for desired amount of repetitions.

You can start with the arms fully curled or straightened.

Scott Curls
Difficulty: Medium Execution:

This exercise can be done with either one or two dumbbells.

For the two dumbbell method, grab two dumbbells and rest them on the bench. make sure your whole upper arm is on the bench.

Starting from the top position, inhale as you lower the weight until your arms are straight. KEEP ELBOWS ON PADS.

Slowly exhale as you bring the weight back up to the starting position.

Exercise:	Execution:
E-Z Curls Difficulty Level - Easy
	Hold bar about shoulder with feet apart about shoulder with. Keep knees slightly bent and back straight. Start with the bar or hand resting on the upper thighs. Inhale slightly THEN raise bar by bending at the elbows. Slightly breath out while lifting the weight. Do not let your elbows drift out or up, keep them pinned to your side. Curl the bar until you cannot raise it any further. After reaching the top, lower the bar in a controlled manner until and inhale until you are at the starting point. Repeat for recommended number of reps. Do not sway when trying to lift the weight. If you have to sway, then lower the weight. Swaying can occur in special advanced training circumstances.
Concentration Curls Difficulty Level - Easy	Execution:
	Grab one dumbbell that feels comfortable. Sit down on a bench and rest elbow on the legs inner thigh. Start with the arm either in the extended or curled position. In the curled position, slowly lower the weight in a controlled motion while inhaling slightly. Once your arm is fully extended, reverse the motion while slightly exhaling. Repeat for recommended number of repetitions, then switch arms.
Machine Preacher Curls Difficulty Level - Easy	Execution:
	Sit down in the preacher curl machine and grab the handles. Keep your triceps on the pad as you curl the weight up and down. Make sure the exercise is performed smoothly.
Alternating Dumbbell Curls Difficulty Level - Medium	Execution:
	Grab two dumbbells and hold them at your sides with palms facing in (towards thighs). Slightly bend knees and keep your back straight. Inhale THEN curl one arm bending at the elbows while turning palms up until you reach the top the lift. Slightly breath out while lifting the weight. Keep elbow pinned to the side and do not sway to get the bar up. After reaching the top, inhale as you lower the weight under control. Repeat with other arm. Repeat for recommended number of repetitions.
Cable / E-Z Bar Preacher Curls Difficulty Level - Medium	Execution:
	This exercise can be done with either an e-z curl bar or with the machine cable. Start by holding the bar in the hand about shoulder width apart. With arms fully extended (straightened) inhale slightly and begin to curl the bar towards your chin while lightly exhaling. Stop when you can no longer flex your arm or you reach your chin. After reaching the top inhale as you lower the weight under control back to the starting position. Repeat for desired amount of repetitions. You can start with the arms fully curled or straightened.
Scott Curls Difficulty: Medium	Execution:
	This exercise can be done with either one or two dumbbells. For the two dumbbell method, grab two dumbbells and rest them on the bench. make sure your whole upper arm is on the bench. Starting from the top position, inhale as you lower the weight until your arms are straight. KEEP ELBOWS ON PADS. Slowly exhale as you bring the weight back up to the starting position.