Recreation Services: Fitness Exercise Orientations
Biceps
Exercise Description: Muscles Exercised - Biceps
Brachii
Exercise Joint Motion
Elbow flexion (+) and extension (-)
Alignment and Positioning
- Select the appropriate weight.
- Sit facing into the machine with your upper arms on the pad.
- Adjust the seat so your elbows align with the axis of the lever
and your arms lay flat on the pad.
- Your chest should be against the pad and your shoulders pulled
back. Your back should not be rounded.
Technique and Form
- Grasp the handles so your palms are facing up.
- Lift the handles by flexing your elbows; curl the handles until
they are by your chin.
- Slowly return the handles back to the start position.
- Begin the second repetition before the weight plates touch.
Additional Tips
- Keep your chest held high and shoulders back.
- Keep your head looking forward.
Do not move your chest or arms away from the pad.
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