Bicep Curl and Single Bicep Curl
The Bicep curl is a basic exercise that is usually done incorrectly with bad form. Many lift too much, too fast and bring in other muscle groups. A Bicep curl should only involve the bicep, not the shoulder, traps, calfs or anything else.
|
Step 1.
Start with your legs either shoulder width apart in line or with one foot forward. Pick which style you prefer and keep balanced. Both arms to the side of your hips. Palms facing towards hips. Choose a weight that is not too heavy. You are doing a bicep curl and you should not have too activate any other muscle.
|
| |
|
Step 2.
Lift one arm at a time ensuring there is only movement at the elbow. Keep elbow tucked in against your body.
|
|
| |
|
|
Step3:
Lift weight all the way to shoulder height. Do not let elbow follow through and lift. Keep shoulders hips square. Lower back to starting position do not let arm go back past your body. |
| |
|
Step4:
Do same with opposite arm.
|
|
Single Arm Bicep Curl. This exercise is designed to activate your bicep but also incorporates your core. As you are unbalanced due to only one arm having weight, you must work harder throughout your core to keep balanced and strait.
|
Step 1.
Start with your legs either shoulder width apart in line or with one foot forward. Pick which style you prefer and keep balanced. Both arms to the side of your hips. Palms facing towards hips. Choose a weight that is not too heavy. You are doing a bicep curl and you should not have too activate any other muscle.
|
| |
|
Step 2.
lift one arm at a time ensuring there is only movement at the elbow. Keep elbow tucked in against your body.
|
|
| |
|
|
Step3:
Lift weight all the way to shoulder height. Do not let elbow follow through and lift. Keep shoulders hips square. Lower back to starting position do not let arm go back past your body. Complete full set of reps.
Do same with opposite arm.
|
