Bicep Workout

Question 1

EZ Bar Bicep Curl

Answer 1

• Free weight Isolated
• Underhand grip either, just inside shoulder width or just outside shoulder width, elbows tucked into ribs, brace abs, keep chest up, shoulders down and back
  -Curl up by flexing the elbow joint, while keeping your head up and wrists straight
• Return to the starting position under control

Question 2

Cable Bicep Curl

Answer 2

-Fixed Weight Isolated
-Underhand grip, elbows tucked into ribs, brace abs, keep chest up and shoulders down and back.
-Curl up by flexing elbow joint, keep head up and wrists straight.
-Return to starting position

Question 3

Bicep Body Row

Answer 3

-Bodyweight Compound
-Underhand grip at shoulder level, lower yourself, hang underneath bar with legs extended out.
-Brace core, neutral spine, pull yourself up so chin and chest touch the bar.
-Lower to full extension.

Question 4

Machine Bicep Curl

Answer 4

• Fixed Weight Isolated
  -Seated position, grasp handles with underhand grip, place triceps flat against support pad.
  -Curl up by flexing elbow joint, keep head up and wrists straight
  -Return to starting position under control.

Question 5

Dumbbell Bicep Curl

Answer 5

• Freeweight Isolated
  -Hold dumbbells with underhand grip, keep elbows tucked, chest up, shoulders down and back
  -Curl up by flexing elbow joint, whilst keeping head up and wrists straight
  -Return to starting position under control.