Fitness Training Exercises

Strength Exercises: Biceps
Arm Curl (Machine)

Equipment Required:

Arm curl machine (Follow manufacturer's instructions for use of machine)

Starting Position:

Select appropriate resistance.
Adjust the seat so elbows are aligned with the machine's axis of rotation.
Sit erect with the back straight, facing the chest pad.
Place the upper arms on the arm pad and the chest against the chest pad.
Hold the handles using a "palms-up" grip.

Actions To Execute Exercise:

Slowly bend the elbows and lift the handles toward the shoulders; keep the upper arms and elbows pressed firmly against arm pad.
Pause; slowly lower the handles to the starting position.
Repeat.

Breathing Technique

Exhale while lifting; inhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the muscles in the front of the upper arm.

Variations On This Exercise:

Some arm curl machines allow the use of an alternate grip. When such a grip is used, the biceps tendon has a poor line of pull and can not be contracted with the same intensity as with a palms-up grip. With a pronated grip, less weight can be used.
Some arm curl machines allow unilateral movement.
Using a palms-down grip simulates the Reverse Curl.

Precautions / Contraindications

This exercise may be contraindicated for some individuals with shoulder, neck or back problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Keep shoulders relaxed and maintain an upright position.
Avoid pulling the body away from the chest pad or sliding arms up the pad.