The Bicep Curl

The muscles used in this exercise are the Biceps and Brachialis.

• Adjust the weight on the weight stack.
• Sit yourself on the machine and adjust the seat height so that your upper arms are flat on the pad, elbows on the edge and your back is straight. If the pad is horizontal and not at an angle as in the machine we are using you need to have your shoulders just above your elbows.
• Take an underhand grip of the bar with your hands shoulder width apart.
• Curl the bar slowly under control upwards towards the chest avoiding any excess wrist movement keeping the elbows on the pad.
• Slowly lower the bar until the arms are straight but not locked out keeping your back straight.
• Repeat for the desired number of repetitions with slow and controlled movements. Breathe out as the bar is raised making the movement smooth and continuous.