Exercise Instructions

Exercise Instructions                                                                                     bodybuildinginfoo.blogspot.com

Bisceps , ABS & Strength training

Incline Hammer Curl

* Set the bench at a 30-45 degree incline and sitting a pair of dumbbells at the end. The lower the incline, the more challenging the exercise will be so 30 degrees is preferred.
* Sit on the bench with dumbbells and lay back with your back flat on the padding
*Holding dumbbells with an neutral grip and palms facing in towards your body.
*Take up the slack in your arms by slightly bending them, as this will put tension on the biceps. This is the starting position for the exercise.
* Keeping your elbows fixed, slowly curl the dumbbells up as far as possible.
* Squeeze the biceps at the top of the movement, and then slowly lower the weights back to the starting position.
* Repeat for desired reps.


INCLINE INNER-BICEPS CURL


* Hold a dumbbell in each hand and lie back on an incline bench.
*The dumbbells should be at arm's length hanging at your sides and your palms should be
  facing out. This will be your starting position.
* While keeping your elbow straight, raise the dumbbells up towards your deltoids, contracting your biceps.
* After a second contraction at the top of the movement, start to inhale and slowly
lower the weights back to the starting position using the same path used to bring them up.
(At the top of the movement, your palms should be facing each other at your shoulders)
* Repeat for desired reps.



STANDING CONCENTRATION CURL


* Stand with feet hip-width apart, holding a dumbbell in your Right hand.
* Lunge back with your Right leg, so feet are about twice your shoulder-width apart, left toes facing forward, right toes turned slightly out to the side.
*Hinge forward from hips until back is almost parallel to floor. Rest left forearm on left thigh, and extend right arm down toward floor, directly under shoulder, palm facing forward.
*Bend right elbow to curl dumbbell up toward face, moving only your forearm, keeping everything else still. Stop when weight is about chin level, pause for a breath, then lower
*Do desired number of reps, switch sides and repeat the exercise.


WIDE-GRIP STANDING BARBELL CURL


* Start off standing with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
*Hold barbell at the wide outer handle. The palm of your hands should be facing forward.
* Your feet should be firmly on the floor, about should width apart, slowly curl the weight up as far as possible.
* Raise the bar towards your chest till your forearms touch your chest, squeezing your bicep muscle.
* Pause for moment , and then slowly lower the weight back to the starting position.
* Repeat for as many reps .






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E-Z BAR CURL

* Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of
  your hands should be facing forward and slightly tilted inward due to the shape of the bar.     Keep your elbows close to your torso.
* While keeping your upper arms stationary, exhale and curl the weights forward while
   contracting the biceps. Focus on only moving your forearms.
* Continue to raise the weight until your biceps are fully contracted and the bar is at
  shoulder level. Hold the position for a moment and squeeze the biceps.
* slowly lower the bar back to the starting position.
* Repeat for the recommended amount of reps.



BARBELL CURL

* Stand up straight and grab the barbell with your palms facing up shoulder-width apart. Keep your elbows tucked into your sides and elbows very slightly bent.
* While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. (Only the forearms should move).
* Curl the barbell upwards by contracting the biceps. Keep your shoulders and upper arms stationary. The only joint movement should be in the elbow. Bring the barbell up until it is at about shoulder height and you can no longer move it upwards with your shoulders fixed in place.
* Continue the movement until your biceps are fully contracted , Hold the contracted position for a second and squeeze the biceps hard.
* Squeeze at the top of the movement and then slowly lower the barbell back to the starting position.
* Repeat for the desired number of reps.


DUMBBELL BICEPS CURL


* Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close
  and rotate the palms of your hands as facing forward.
* Keep the upper arms stationary, curl the weights while contracting your biceps. Continue  to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the position for a brief pause as you squeeze your biceps.
* Slowly begin to lower the dumbbells back to the starting position.
* Repeat for the desired number of reps.





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HAMMER CURL


* Stand up with your body upright and a dumbbell on each hand being held at arms length.    The elbows should be close to the body.
* Turn the hands so that the palms face each other and squeeze the biceps to curl the weights towards the shoulders
* Keep the elbows stationary and only bring the weight as high as you can without moving the elbows.
* Continue to raise the weight until the biceps are fully contracted and the dumbbell is at
shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps
* After the brief pause, inhale and slowly begin the lower the dumbbells back down to
 the starting position.
* Repeat for 3 sets of 10-15 reps.



OVERHEAD CABLE CURL


* Set a weight that is comfortable on each side of the pulley machine,the amount of
weight selected is the same on each side.
* Adjust the height of the pulleys on each side and make sure that they are positioned at
 a height higher than that of your shoulders.
* Stand in the middle of both sides and use an underhand grip to grab each handle. palms
facing towards the ceiling . Arms should be fully extended and parallel to the floor with
the feet positioned shoulder width apart from each other.
* slowly squeeze the biceps on each side until your forearms and biceps touch.
* Move your forearms back to the starting position. Entire body should be stationary
  during this exercise except for the forearms.
* Repeat for the desired number of reps.


Preacher Curls


* To perform this movement you will need a preacher bench, Add appropriate weight on the barbell, and keep it in front bar rest provided by most preacher .
* The palm of your hands should be facing forward and they should be slightly tilted
  inwards due to the shape of the bar.
* Adjust the height of the seat such that your arm-pits rest near the top of the pad
 Keeping the upper part of the arms flat on the pad, grab the barbell, or preferably, ask someone to hand you the rod.
* Bring the rod up to your chest level. This will be the starting position
* Lower the barbell, till your arms are almost vertical and the biceps are fully stretched.
* Use the biceps to curl the weight up until your biceps is fully contracted and the bar is
  at shoulder height. Squeeze the biceps hard and hold this position for a second.
* Repeat for the desired number of reps.



Dumbbell Concentration Curls


This excercise can be done in a variety of ways: sitting, standing or in a kneeling position.

* In a standing position
 Feet should be shoulder width apart, bend over slightly grasp the dumbbell in one hand and  let your free arm rest.

* In a sitting position, sit on a flat bench with legs spread apart into a V and lean forward.
 Grasp dumbbell in one hand palm facing up with elbow on inside of knee if in standing  position, or on inside of thigh just above knee if sitting.
Slowly curl the dumbbell up towards the shoulder, while inhaling, keeping the torso and upper arm still. Twist your wrist as you lift so that your litter finger turns up towards your body Squeeze the bicep at the top for a one-count, and then slowly lower back down, while exhaling, to the starting position without locking the elbow at the bottom, then repeat.
After completing desired reps with one arm alternate with the other until desired sets have been completed.


In the sitting position


Sit comfortably on a gym bench with feet firmly placed on the floor
Grasp a dumbbell of suitable weight.
Spread your legs to the extent that you can rest the upper arm of the hand holding the dumbbell against the inner thigh on the same side. The dumbbell curl is performed using this support to concentrate tension in the biceps muscle for a better workout.
Brace the abdominal muscles, straighten the back, keep the head steady.
Curl the arm toward the chin.
Squeeze at the top of the movement.
Repeat for the desired number of reps.





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