biceps curl

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biceps curl

A weight training exercise intended to develop the biceps brachii’s size, endurance or strength, in which a dumbbell or similar weighted object is held in the hand with the arm extended and lifted to complete flexion of the arm at the elbow or, when developing both biceps brachii, using a barbell to perform the same movement with both arms.
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SAMPLE SUMMER SCHEDULE FOR MEN MONDAY Gym Barbell Squat, Seated Bench Press, Dumb-bell Lunges, Upright Row, Shoulder Press, Cable Crossover, Cable Triceps Extension, Biceps Curl, Rotator Cuff, Abdominal Crunches on Swiss ball, Back Extension, Abdominal Reverse Curl 2-4 Sets 8-10 Reps Cool Down Routine - Stretching all Major Muscle Groups TUESDAY 20-30mins Interval Session *6 mins steady 1min hard 1min easy x 2 *45 sec moderate 45 sec easy x 4 *30 sec hard 60 easy x 6 Cross Training as above using - Rower or Cycle 12 -20 Min Box Fit & Skipping & Core Routine Jabs, Hooks, Crosses - Various combinations.
Next up is a forearm exercise, the barbell reverse curl.
Reverse curl on an incline bench: Lie on a bench which has a slight incline, with your head at the higher end.
In examining several common exercises, electromyographic (EMG) studies, which determine the contraction force of muscles, have shown the supine curl-up, reverse curl and external/internal oblique rotation to be effective for overloading the entire abdominal region.
Perform reverse curl and as you draw pubic bone to chest, lift one hip about four inches off floor and lower.
With the body ball tucked between the hamstring and the calf, perform a reverse curl by first tilting the pelvis, then simultaneously moving the chest and knee toward each other.
2 Do a reverse curl, contracting your abdominals and allowing the pelvis to tilt inwards, lifting the legs inwards and up.
The "thick bars" (photo 11) are 3" -4" in diameter and are great for regular and reverse curls.
Perform 10 repetitions of reverse curls, then place hands under head and add a shoulder lift to the movement for 10 more repetitions.
Also included are a high pulley for many different crossover and pull-down movements, and a preacher bench for biceps, both forward and reverse curls.
Reverse Curls - Avoid rolling with this exercise make sure you control the movement properly.

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