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19
Arm Exercises
Standing Curls
Concentration Curls
START ACTION
START
• Sit on the bench sideways and
place your feet flat on the floor
slightly wider than shoulder
width.
• Grab the dumbbell and rest the
back of your upper arm against
the inside of your leg just above
the knee.
• The arm holding the dumbbell
should be slightly bent
maintaining tension on the biceps.
• Maintain a good spinal alignment.
• Curl the forearm toward the upper
arm, keeping your upper arm and
shoulder blade completely still.
• Slowly return to the starting
position without relaxing the
biceps.
FINISH
START ACTION
START
• Hold the dumbbells with your
hands facing forward.
• Stand with your upper arms by
your sides, lift your chest, tighten
your abdominals and maintain
a very slight arch in your lower
back.
• Curl the dumbbells forward, then
upward, and then toward your
shoulders while keeping your
elbows at your sides and your
upper arms completely still.
• Slowly lower to the starting
position by performing the same
arcing motion.
FINISH
Muscles worked
Biceps and other elbow fl exors
Success tips
• Keep elbows at your sides.
• Keep your wrists straight.
• Keep your trunk muscles tight and
maintain a very slight arch in your
lower back.
Muscles worked
Biceps and other elbow fl exors
Bench position
Flat
Success tips
• Do not rock the upper body while
bending the elbow.
• Keep your wrist straight.
• Keep your chest lifted, trunk muscles
tight and maintain a very slight arch in
your lower back.