Set up: Stand up straight with
a dumbbell in each hand at arm's
length. Keep your elbows close to
your torso and rotate the palms
of your hands until they are facing
forward. This will be your starting
position.
Action: Now, keeping the upper
arms stationary, exhale and 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 contracted position
for a brief pause as you squeeze
your biceps. Then, inhale and slowly
begin to lower the dumbbells back
to the starting position. Repeat for
the recommended amount of repeti-
tions.
DUMBBELL BICEPS CURLS
HAMMER
CURLS
Set up: Stand up with
your torso upright and
a dumbbell on each
hand being held at arm's
length. The elbows should
be close to the torso.
The palms of the hands
should be facing your
torso. This will be your
starting position.
Action: While holding
your upper arm station-
ary, exhale and curl the
weight forward while
contracting the biceps.
Continue to raise the
weight until the biceps
are fully contracted
and the dumbbell is at
shoulder level. Hold the
contracted position for a
moment as you squeeze
the biceps. Tip: Focus on
keeping the elbow sta-
tionary and only moving
your forearm. After the
pause, inhale and slowly
begin to lower the dumb-
bells back down to the
starting position. Repeat
for required amount of
repetitions.
EZ-BAR CURLS
Set up: 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. This will be your starting
position.
Action: Now, while keeping your
upper arms stationary, exhale and curl
the weights forward while contracting
the biceps. Only move your forearms
and continue to raise the weight until
your biceps are fully contracted and
bar is at shoulder level. Hold the top
contracted position for a moment and
squeeze the biceps. Then inhale and
slowly lower the bar back to the start-
ing position. Repeat for the recom-
mended amount of repetitions.
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