Seated Hammer Curl

How to Perform Seated Hammer 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

Seated Bicep Curls

How to Perform Seated Bicep 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 Alt Dumbbell Curl

How to Perform a Standing Alt Dumbbell 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

Seated Alt Bicep Curl

How to Perform Seated Alt Bicep 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

Dumbbell Bicep Curl (Sup Grip)

How to Perform a Dumbbell Bicep Curl (Sup 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