Developing Endurance by National Strength & Conditioning Association

Author:National Strength & Conditioning Association [Reuter, Ben]
Language: eng
Format: epub
ISBN: 978-1-4504-2513-1
Publisher: Human Kinetics
Published: 2012-03-24T16:00:00+00:00

DUMBBELL BICEPS CURL

The athlete grasps two dumbbells using a closed, neutral grip while standing erect with the feet shoulder-width apart and the knees slightly flexed. She positions the dumbbells alongside the thighs with the elbows fully extended (photo a). Repetitions begin from this position.

1. Keeping the dumbbell in a neutral grip, the athlete flexes the elbows until the dumbbells clear the thighs on each side; she then supinates the forearms and wrists by turning the hands outward until they are near the anterior deltoids (photo b). The athlete keeps the torso erect and the upper arm stationary. She should not jerk the body or swing the dumbbell upward. (The curls can also be performed by alternating arms. The resting arm stays stationary at the side of the thigh.)

2. The athlete lowers the dumbbells until the elbows are fully extended and pronated, moving them back to the neutral starting position.

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