Banded Hammer Curls

How to Perform Banded Hammer Curls:

• Curl up the band by contracting your biceps

• Continue to curl the band till the biceps have reached full contraction

• Lower the band 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 

MAIN MUSCLE - BICEPS BRACHI

Banded Hammer Curls (Strength Grip)

How to Perform Banded Hammer Curls (Strength Grip):

• Curl up the band by contracting your biceps

• Continue to curl the band till the biceps have reached full contraction

• Lower the band whilst maintaining consistent tension in the biceps

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

• Keep your elbows tight to your sides 

MAIN MUSCLE - BICEPS BRACHI

Banded Biceps Curls

How to Perform Banded Biceps Curls:

• Curl up the band by contracting your biceps

• Continue to curl the band till the biceps have reached full contraction

• Lower the band whilst maintaining consistent tension in the biceps

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

• Keep your elbows tight to your sides 

MAIN MUSCLE - BICEPS BRACHI

Banded Single Arm Bicep Curls (Seated)

How to Perform Banded Single Arm Bicep Curls (Seated):

• Curl the band into the body by contracting your biceps

• Continue to curl till the biceps have reached full contraction

• Then extend at the elbow while maintaining consistent tension in the biceps

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

MAIN MUSCLE - BICEPS BRACHII

Banded Single Arm Bicep Curls

How to Perform Banded Single Arm Bicep Curls:

• Curl up the band by contracting your bicep

• Continue to curl the band till the bicep has reached full contraction

• Lower the band whilst maintaining consistent tension in the bicep

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

• Keep your elbows tight to your sides 

MAIN MUSCLE - BICEPS BRACHI

Banded Bicep Curls (Seated)

How to Perform Banded Bicep Curls (Seated):

• Curl the band into the body by contracting your biceps

• Continue to curl till the biceps have reached full contraction

• Then extend at the elbow while maintaining consistent tension in the biceps

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

MAIN MUSCLE - BICEPS BRACHII

Seated Alt Hammer Curls

How to Perform Seated Alt Hammer Curls:

• 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 fibres 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 Curls (Sup Grip)

How to Perform Seated Alt Bicep Curls (Sup Grip):

• 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 fibres 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 Hammer Curls

How to Perform Dumbbell Hammer Curls:

• 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 fibres 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 Dumbbell Curls

How to Perform Standing Dumbbell Curls:

• 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 fibres 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

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

How to Perform Alternate Supinated Dumbbell Curls:

• 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 fibres 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

Alternate Hammer Curls

How to Perform Alternate Hammer Curls:

• 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 fibres 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

Alternate Dumbbell Curls

How to Perform Alternate Dumbbell Curls:

• 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 fibres 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 Hammer Curls

How to Perform Standing Hammer Curls:

• 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 fibres 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 Dumbbell Curls (Pronated Eccentric)

How to Perform Standing Dumbbell Curls (Pronated Eccentric):

• 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 fibres 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

How to Perform Cable Curl:

• 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 fibres 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)

How to Perform Cable Curl (Pro Grip):

• 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 fibres 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)

How to Perform Cable Curls (Rope Attachment):

• 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 fibres 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

How to Perform a Barbell Curl:

• 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 fibres 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)

How to Perform a Barbell Curl (Reverse Grip):

• 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 fibres 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