M.E TRAINING
PREACHER
CURLS WITH
DUMBBELLS
EXECUTION: Grab a
dumbbell and make sure
your elbow is supported
on the pad and you are
in a stable position. Curl
the dumbbell till your
forearm touches your
bicep. Squeeze your
bicep and then return to
the initial position.
JUAN’S TIP: Don’t stop
too early when you lower
the dumbbell - you need to
stretch your bicep during
the negative phase.
STANDING CURLS WITH EZ BAR
EXECUTION: Keep a tight posture and stand with your feet about
shoulder-width apart. Grab an EZ bar with an underhand grip. Curl the
bar to your shoulders until your arms fully contract.
JUAN’S TIP: Don’t overload the bar with weight. Rather focus on keeping your
elbows from moving because, if they do, they become part of the movement which
defeats the purpose of the exercise. Keep your elbows at your sides to isolate your
biceps. Don’t rely on any momentum to get the weight up. Go lighter and do the
movement with a controlled pace without locking out.
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Muscle Evolution