To Your Health
August, 2007 (Vol. 01, Issue 08) |
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Keep shoulders from rising up.
STANDING BARBELL CURL
Getting Started
1 Stand with your feet shoulder-width apart and pointed straight ahead, with your knees slightly bent over your second and third toes.
2 Hold a barbell in both hands (palms facing up) with your arms extended in front of your body.
3 Keep your hips level.
Movement
Keep abs drawn in and glutes tight.
4 Draw in your abs and squeeze your glutes.
5 Perform a barbell curl by flexing both elbows while keeping your chest up and shoulders back.
6 Curl the barbell up to chest level.
7 Slowly lower the bar back to its original position by extending your elbows.
Keep knees slightly flexed.
CABLE CURL
Getting Started
1 Stand with your feet shoulder-width apart and pointed straight ahead, knees slightly flexed.
2 Grasp the cable with your palms facing up and elbows extended.
Keep head from leaning forward.
3 Keep your shoulder blades back and your chest up.
Movement
4 Draw in your abs and squeeze your glutes.
5 Perform a curl by flexing your elbows while keeping your shoulder blades back. Do not allow your head to jut forward.
6 Curl until you reach end-range.
Keep palms facing up.
7 Slowly return the weights to their original position by extending your elbows.
RUBBER-BAND CURL
Getting Started
1 Stand with your feet shoulder-width apart and pointed straight ahead, knees slightly flexed.
2 Grasp each end of the rubber band by the handles, with your palms facing up and your elbows extended.
3 Keep your shoulder blades back and your chest up.
Keep elbows tight to your sides.
Movement
4 Draw in your abs and squeeze your glutes.
5 Perform a curl by flexing your elbows while keeping your shoulder blades back. Do not allow your head to jut forward.
6 Curl up to chest range, keeping your elbows tight to your sides.
7 Slowly return the weights to their original position by extending your elbows.
