Arm Exercises | Seated Biceps Curl

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Step 1

Starting Position: Sit in the machine, placing your arms over the incline pad. Adjust the seat height until the middle of your elbows aligns with the axis of rotation (fulcrum) of the moving lever (part) of the machine.  Grasp the handles firmly with a full grip (thumbs clasped around the handles) and maintain a neutral wrist position (wrists aligned with your forearms).  Your elbows should be extended, but not fully locked. Stiffen (“brace”) your abdominal muscles to stabilize your spine, and attempt to avoid movement in your low back throughout the exercise.  Align your head with your spine, and depress and retract your scapulae (pull shoulders back and down) and attempt to hold this position throughout the exercise.

Step 2

Gently exhale and slowly curl the bar upwards towards your chest by bending your elbows.  Maintain a neutral wrist position and avoid any movement in your torso during the exercise.

Step 3

Continue curling the bar upwards until your elbows can flex (bend) no further.  Pause momentarily then slowly return to your starting position, allowing your elbows to extend in a slow, controlled manner, moving the handles back towards the floor, stopping when your arms are extended, but not locked and the backs of your forearms make light contact with the incline pad.  Repeat the movement.

Step 4

Exercise Variation: This exercise can be performed unilaterally (one arm at a time)

 

While this exercise targets the biceps effectively, proper technique is important to prevent unnecessary stresses placed in low back by swinging your torso backwards during the movement. Follow the instructions provided to avoid potential injury.

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