Seated Alt Hammer Curls

KEY COACHING POINTS:

  • Alternatively curl the weight up by contracting your biceps

  • Continue to curl the weight up till the biceps have reached full contraction

  • Lower the weight whilst maintaining consistent tension in the biceps

  • Feel the muscle fibers tear at the bottom of the movement, then repeat

  • Keep your elbows tight to your sides 

  • Don't swing the weight up

MAIN MUSCLE - BICEPS BRACHII

Biceps.gif

Seated Alt Bicep Curls (Sup Grip)

KEY COACHING POINTS:

  • Alternatively curl the weight up by contracting your biceps

  • Continue to curl the weight up till the biceps have reached full contraction

  • Lower the weight whilst maintaining consistent tension in the biceps

  • Feel the muscle fibers tear at the bottom of the movement, then repeat

  • Keep your elbows tight to your sides 

  • Don't swing the weight up

MAIN MUSCLE - BICEPS BRACHII

Biceps.gif

Dumbbell Hammer Curls

KEY COACHING POINTS:

  • Curl the weight up by contracting your biceps

  • Continue to curl the weight up till the biceps have reached full contraction

  • Lower the weight whilst maintaining consistent tension in the biceps

  • Feel the muscle fibers tear at the bottom of the movement, then repeat

  • Keep your elbows tight to your sides 

  • Don't swing the weight up

MAIN MUSCLE - BICEPS BRACHII

Biceps.gif

Standing dumbbell curls

KEY COACHING POINTS:

  • Curl the weight up by contracting your biceps

  • Continue to curl the weight up till the biceps have reached full contraction

  • Lower the weight whilst maintaining consistent tension in the biceps

  • Feel the muscle fibers tear at the bottom of the movement, then repeat

  • Keep your elbows tight to your sides 

  • Don't swing the weight up

MAIN MUSCLE - BICEPS BRACHII

Biceps.gif

FULL TUTORIAL

Stand up straight with a dumbbell in each hand.
Curl the weight by contracting your biceps, continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
Lower the dumbbells back to the starting position.

Alternate supinated dumbbell curls

KEY COACHING POINTS:

  • Curl the weight up by contracting your biceps

  • Continue to curl the weight up till the biceps have reached full contraction

  • Lower the weight whilst maintaining consistent tension in the biceps

  • Feel the muscle fibers tear at the bottom of the movement, then repeat

  • Keep your elbows tight to your sides 

  • Don't swing the weight up

MAIN MUSCLE - BICEPS BRACHII

Biceps.gif

Alternate hammer curls

KEY COACHING POINTS:

  • Curl the weight up by contracting your biceps

  • Continue to curl the weight up till the biceps have reached full contraction

  • Lower the weight whilst maintaining consistent tension in the biceps

  • Feel the muscle fibers tear at the bottom of the movement, then repeat

  • Keep your elbows tight to your sides 

  • Don't swing the weight up

MAIN MUSCLE - BICEPS BRACHII

Biceps.gif

Alternate dumbbell curls

KEY COACHING POINTS:

  • Curl the weight up by contracting your biceps

  • Continue to curl the weight up till the biceps have reached full contraction

  • Lower the weight whilst maintaining consistent tension in the biceps

  • Feel the muscle fibers tear at the bottom of the movement, then repeat

  • Keep your elbows tight to your sides 

  • Don't swing the weight up

MAIN MUSCLE - BICEPS BRACHII

Biceps.gif

Standing hammer curls

KEY COACHING POINTS:

  • Curl the weight up by contracting your biceps

  • Continue to curl the weight up till the biceps have reached full contraction

  • Lower the weight whilst maintaining consistent tension in the biceps

  • Feel the muscle fibers tear at the bottom of the movement, then repeat

  • Keep your elbows tight to your sides 

  • Don't swing the weight up

MAIN MUSCLE - BICEPS BRACHII

Biceps.gif

Standing dumbbell curls (pronated eccentric)

KEY COACHING POINTS:

  • Curl the weight up by contracting your biceps

  • Continue to curl the weight up till the biceps have reached full contraction

  • Lower the weight whilst maintaining consistent tension in the biceps

  • Feel the muscle fibers tear at the bottom of the movement, then repeat

  • Keep your elbows tight to your sides 

  • Don't swing the weight up

MAIN MUSCLE - BICEPS BRACHII

Biceps

Cable curl

KEY COACHING POINTS:

  • Curl the weight up by contracting your biceps

  • Continue to curl the weight up till the biceps have reached full contraction

  • Lower the weight whilst maintaining consistent tension in the biceps

  • Feel the muscle fibers tear at the bottom of the movement, then repeat

  • Keep your elbows tight to your sides 

  • Don't swing the weight up

MAIN MUSCLE - BICEPS BRACHII

Cable curl (pro grip)

KEY COACHING POINTS:

  • Curl the weight up by contracting your biceps

  • Continue to curl the weight up till the biceps have reached full contraction

  • Lower the weight whilst maintaining consistent tension in the biceps

  • Feel the muscle fibers tear at the bottom of the movement, then repeat

  • Keep your elbows tight to your sides 

  • Don't swing the weight up

MAIN MUSCLE - BICEPS BRACHII

Cable curls (rope attachment)

KEY COACHING POINTS:

  • Curl the weight up by contracting your biceps

  • Continue to curl the weight up till the biceps have reached full contraction

  • Lower the weight whilst maintaining consistent tension in the biceps

  • Feel the muscle fibers tear at the bottom of the movement, then repeat

  • Keep your elbows tight to your sides 

  • Don't swing the weight up

MAIN MUSCLE - BICEPS BRACHII

Barbell curl

KEY COACHING POINTS:

  • Curl the weight up by contracting your biceps

  • Continue to curl the weight up till the biceps have reached full contraction

  • Lower the weight whilst maintaining consistent tension in the biceps

  • Feel the muscle fibers tear at the bottom of the movement, then repeat

  • Keep your elbows tight to your sides 

  • Don't swing the weight up

MAIN MUSCLE - BICEPS BRACHII

Barbell curl (reverse grip)

KEY COACHING POINTS:

  • Curl the weight up by contracting your biceps

  • Continue to curl the weight up till the biceps have reached full contraction

  • Lower the weight whilst maintaining consistent tension in the biceps

  • Feel the muscle fibers tear at the bottom of the movement, then repeat

  • Keep your elbows tight to your sides 

  • Don't swing the weight up

MAIN MUSCLE - BICEPS BRACHII

Seated Hammer Curl

KEY COACHING POINTS:

  • Curl the weight up by contracting your biceps

  • Continue to curl the weight up till the biceps have reached full contraction

  • Lower the weight whilst maintaining consistent tension in the biceps

  • Feel the muscle fibers tear at the bottom of the movement, then repeat

  • Keep your elbows tight to your sides 

  • Don't swing the weight up

MAIN MUSCLE - BICEPS BRACHII

Seated Bicep Curls

KEY COACHING POINTS:

  • Curl the weight up by contracting your biceps

  • Continue to curl the weight up till the biceps have reached full contraction

  • Lower the weight whilst maintaining consistent tension in the biceps

  • Feel the muscle fibers tear at the bottom of the movement, then repeat

  • Keep your elbows tight to your sides 

  • Don't swing the weight up

MAIN MUSCLE - BICEPS BRACHII

Standing alt dumbbell curl

KEY COACHING POINTS:

  • Curl the weight up by contracting your biceps

  • Continue to curl the weight up till the biceps have reached full contraction

  • Lower the weight whilst maintaining consistent tension in the biceps

  • Feel the muscle fibers tear at the bottom of the movement, then repeat

  • Keep your elbows tight to your sides 

  • Don't swing the weight up

MAIN MUSCLE - BICEPS BRACHII

Seated alt bicep curl

KEY COACHING POINTS:

  • Curl the weight up by contracting your biceps

  • Continue to curl the weight up till the biceps have reached full contraction

  • Lower the weight whilst maintaining consistent tension in the biceps

  • Feel the muscle fibers tear at the bottom of the movement, then repeat

  • Keep your elbows tight to your sides 

  • Don't swing the weight up

MAIN MUSCLE - BICEPS BRACHII

Dumbbell bicep curl (sup grip)

KEY COACHING POINTS:

  • Curl the weight up by contracting your biceps

  • Continue to curl the weight up till the biceps have reached full contraction

  • Lower the weight whilst maintaining consistent tension in the biceps

  • Feel the muscle fibers tear at the bottom of the movement, then repeat

  • Keep your elbows tight to your sides

  • Don't swing the weight up

MAIN MUSCLE - BICEPS BRACHII