Lying Floor Head-Forward High Pulley Bar Curl

·         Fix a short bar to a top pulley.

·         Place your head towards the machine as you lie next to it

·         Use both hands to hold the bar with a reverse grip, at a distance of 14” from each other.

·         When starting, the arms should be fully extended.

·         Lower the bar until it touches the chin. Use a semicircular motion to curl the bar down.

·         Maintain a vertical position of the upper arms.

·         Using the same path, return to the starting position.

·         Inhale as you lower. Exhale while curling up.

Seated Medium Grip Curl on Biceps Machine.

·         Place yourself on the seat of a biceps-curling machine.

·         Keep the palms up as you hold the bar at second curves.

·         In case of the machine with straight bars, keep the hands at a distance of 16” from each other.

·         Rest the upper arms against the pads.

·         Use the semicircular motion to curl the bar up until the forearm touches the biceps.

·         Restrain from moving the upper arms outwards.

·         Follow the same path to return to the starting position.

·         Inhale as you go up. Exhale while lowering.

Lying High Bench Alternated Dumbbell Curl.

·         Keep two dumbbells on the floor.

·         Lie on the bench, facing the floor. Keep the shoulders in line with the edge of the bench.

·         Hold the dumbbells with the palms facing up.

·         Use a semicircular motion to curl the dumbbell in the right hand. Curl until the dumbbell is directly under the chin.

·         Bend only the elbow while curling. Maintain the upper arm vertical to the floor.

·         Get back to the starting position.

·         Perform the same motion with the left hand.

·         Keep curling back and forth.

·         One rep is made of one curl to the right and one to the left.

·         As you lift, inhale. Exhale, as you lower.

Lying high bench Medium Grip Barbell Curl

·         Keep your face forward as you lie on a tall flat bench.

·         Maintain the upper body down to the pectorals at the end of the bench.

·         Use a 16” grip to hold the barbell with your palms facing up.

·         As you start, the bar should be at the arm’s length.

·         Use a semicircular motion to move the bar up, until the forearms touch the biceps.

·         Maintain the upper arms vertical to the floor.

·         Use the same path to return to the starting position.

·         As you curl up, inhale. While lowering, exhale.

Lying Dumbbell Curl

·         Lie on a flat bench, with dumbbells in each hand. Keep your head up and legs to the side of the bench.

·         Maintain the dumbbells at arm’s length. Keep your palms facing inwards.

·         While beginning the curl, turn the palms up.

·         Bring the palms in at the end of each rep.

·         Maintain the upper arms close to the sides.

·         Breathe in while going up. Exhale as you come down.

Kneeling isolated dumbbell curl

·         Use your right hand to hold the dumbbell. Keep the palms facing up.

·         Kneel using the left knee.

·         Bend the right leg at an angle of 45 degrees.

·         The dumbbell should be held in front of you at arm’s length.

·         Keep the left hand on the left hip.

·         Use a semicircular motion to curl the dumbbell upwards to shoulder height.

·         Avoid the upper arm from resting on the upper thigh.

·         Maintain the upper arm vertical to the floor.

·         Use the same path to lower the dumbbell.

·         As you lift, inhale. Exhale while lowering.

·         Change position to the reverse and repeat using the other arm.

Standing alternated dumbbell curl

·         Stand erect with your feet 16” apart as you hold the dumbbells.

·         Maintain a straight posture of the back with the head up. Keep the hips and the legs locked.

·         Place the dumbbells at arm’s length with your palms facing in.

·         Start curling the dumbbell in the right hand until it goes lower than the thigh. Now, curl the dumbbell upwards to the shoulder level.

·         Maintain an upward position of the palms as you lower the dumbbell, past thigh. Then Keep the palms facing in as you move the dumbbell up.

·         Maintain the upper arm close to the side.

·         Repeat with the right arm. Start curling the left arm.

·         Breathe in as you move up. Breathe out as you move down.

·         This exercise can be performed while sitting on a flat bench or sitting on an incline bench.