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Biceps

Preacher Curls

The preacher curl isolates the bicep and doesn't allow for cheating. Aaron Marino of alpha m. demonstrates the curl on the preacher bench (45 degree angle).

The back of your arm completely rests on the pad and doesn't move. You can do with a bar or dumbbell. With the dumbbell, a lot of guys go with one arm.


Past Topics

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Dumbbell Curls -
December 12, 2011
Aaron Marino of alpha m. demonstrates the standing dumbbell curl versions. Notice when he comes down that the dumbbells are neutral and then when they come up they are turning. You can also do like with a straight bar, keeping your hands in the open position. The twists add a little more range of motion to the bicep. Read More»
Cable Curls -
December 12, 2011
Cable bicep curls allow for both positive and negative movement. Aaron Marino of alpha m. attaches a bar to low cable pulley and demonstrates the exercise. Read More»
Barbell Curl -
December 13, 2011
The barbell curl is one of the many variations of the bicep curl. Aaron Marino of alpha m. demonstrates the straight bar curl first. The upper arm is not moving as if a band is holding his arm to his body. Keep constant tension on that muscle. The biggest problem is rotating elbows forward, which is wrong. Read More»
Hammer Curls -
December 12, 2011
Hammer curls are great for the outer part of your biceps. Aaron Marino of alpha m. demonstrates how to keep your hands in a neutral position. This exercise works the outer part of your bicep as well as your forearm's brachialis muscle. Read More»

Alternating Dumbbell Curls -
December 12, 2011
With alternating dumbbell bicep curls, alternate with elbows not moving. Aaron Marino of alpha m. demonstrates the exercise. Remember that the elbows don't move. Read More»

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