Seventy-two hours after the final testing session, the subjects underwent three sessions for the machine chest fly exercise and the biceps curl
exercise with 3 sets for each exercise with a 1-, 2-, or 4-min rest period.
Table 1: Details of exercises used for I-Repetition Maximum estimation Exercise Muscles Worked Equipment Supine Pectorals, Anterior Bench press bench deltoids, Triceps machine press Leg press quadriceps, Leg Press hamstrings, gluteals machine Lateral Latissimus dorsi, Machine Pull pectoralis major, biceps Leg quadriceps Leg Extension extension machine Seated Biceps Biceps Curl
biceps Machine curls Exercise Technique Execution Instructions * Supine With your back flat on the bench without arching your bench back, lift the selected weight by extending the handles press straight up in a slow, controlled motion until the arms are fully extended.
They were also taught home-based exercises that included such things as biceps curls
with free-form weights, knee extensions, side hip raises, and balance exercises.
When followed quickly by a multi-joint movement such as a chin, pull-up, seated row, bent-over row, or lat pulldown, the biceps curl
will allow the athlete to use his upper back to exhaust his biceps even further.
For biceps curl
and military press, beginners should start with 5-pound dumbbells and perform sets of 8 to 12 reps.
For instance, since the biceps are stronger than the triceps at the elbow joint, more resistance should be used for a biceps curl
than a triceps extension.
The bench press (BP), leg press (LP), machine lat pull-down (LPD), free-weight shoulder press (SP), standing free-weight biceps curl
(BC), and leg curl (LC) were tested and retested in a reversed sequence.
Instrumentation included Cybex machines for biceps curl
, triceps extension, lat pull down, military press, bench press, low row, leg curl, leg extension, hip flexion, hip extension, leg press, and squat (Lumex, Ronkonkoma, NY, USA).
For example: decline press, bench press, incline press, military press, bent-over row, upright row, chin-ups, shrugs, biceps curl
, close-grip triceps press, squat, and standing calf raises.
Basically, they're a biceps curl
divided into three steps in order to recruit the maximum amount of muscle fibres.
Studies have investigated the effects of a functional imagery program on a biceps curl
, leg press, standing long jump, bench press, and a variety of other movements and have found that a functional program can increase some elements of force production (9,13,14).