| Search results - "curl" |
Barbell CurlPerforming a standing barbell curl
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Abdominal Exercise: Knee RaiseThis is the end position for a knee raise. Simply curl your pelvis upward, keeping your legs bent. Exhale before contracting then inhale as you return to the start position.
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Exercise: Standing Barbell CurlStart with arms about shoulder width apart, palms facing away. Your chest should be up and out to properly align the spine. Look straight ahead. Knees should be slightly bent. Do not hang the arms completely down – keep them with a slight bend at the bottom to keep tension on the biceps (the muscle located on the inside of your upper arm). Now, contract the biceps and drive the bar up towards your chest. Do not bring the bar all of the way up – stop when you feel the tension coming off the muscle.
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Exercise: Hammer CurlGrasp a dumbbell in each hand. Start with your arms hanging by your side, palms facing your body. This is known as the neutral position. Keep your chest up and out to align the spine. Your legs should be straight, but not locked. Flex your biceps and bend at the elbow, driving the weight up. Stop when you feel the tension start to leave your upper arm. Do not allow your elbows to drift forward (they should remain below or behind your shoulders throughout the movement). Do not straighten your arms at the bottom of the movement – keep them slightly bent so that tension will remain on your biceps.
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Exercise: Lying Hamstring CurlLie on your stomach on the bench. Place your knees on the pads and hook your ankles underneath the machine. Keep your chest up and out, and either look down or straight ahead. Your hips and shoulders should remain in-line throughout this exercise – do not raise your rear or hips from the bench (if you must, you are using a weight that is too heavy). Point your toes and keep them pointed. Contract your hamstrings and curl the weight up. Start with your ankles slightly above your knees; do not return to a straight-leg position until you are through with the exercise (this will keep tension on your hamstrings). Curl up as far as you can go (many people can touch their lower backs at the top of the curl movement), then return to the start position with your ankles above the level of your knees.
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