The Body Sculpting Bible for Women (96 page)

Curl the weights up until you can no longer curl, while simultaneously contracting the biceps muscles as hard as you can. Hold that position for a second or two.

Slowly and smoothly begin to lower the dumbbells until your arms are fully elongated and back at your sides.

Without rest and without using any momentum, slowly and steadily begin curling the dumbbells back up toward your shoulders. If you jerk or in any way use momentum to begin curling the dumbbells, you risk serious injury to the biceps muscles. Once again, make sure that the changes of direction from the top position going into the lowering phase, and from the bottom position going into the curling phase, are always smooth and controlled.

One-Arm Preacher Curl

(Using a preacher machine or inclined bench)

The preacher curl is yet another of the great biceps exercises. It develops the lower portion of the biceps muscle, helping to build balance in the biceps muscles. For this exercise, you may use two dumbbells together or one at a time, as it will help to create concentration and balance. This exercise will also cause a greater contraction at the top of the movement because of the independent range of motion involved. It can be done on a preacher bench or simply on the back support of an incline bench. Because the exercise is very strict, it is important that you choose a dumbbell weight you can handle while practicing perfect form.

PROPER ALIGNMENT

If using a preacher machine, sit on the machine’s seat and bring your chest against the pad in front of you. If using an incline bench, stand at the end of the bench so the incline portion is touching your stomach.

Position your feet flat on the floor and keep them there for the entire exercise.

Allow one arm to hang over the angled support of the preacher bench or incline bench. Support yourself with your other arm. Make sure that the back of your arm is positioned flat against the angled support and lying in a straight line. In order to comfortably keep the arm in this position, you may have to angle your body to one side, making sure you are not using leveraging techniques to assist you in the curl.

It is important to focus all of your attention on the biceps muscles while doing the exercise instead of calling upon the assistance of other muscles to help curl the weight. Also, as you curl the weight up, make sure that you lean into the front chest support rather than lean back for cheating leverage. Make sure that the majority of the resistance is being focused on the biceps muscles throughout the exercise. When you reach the top position of the exercise, you must contract the biceps muscle as hard as you possibly can. Because you are on an angled support, the upper position of this exercise makes it very easy for you to rest the weight of the dumbbell on the bones rather than the biceps muscle sustaining the weight. You must overcome this bone support with a very hard contraction of the biceps muscle.

TECHNIQUE AND FORM

Once you are in position with one arm lying flat against the angled support, hold the body steady and begin curling the weight up toward your shoulder.

Focus all of your attention on the arm you are exercising, making sure to squeeze hard on the curling phase and resisting the weight as you come back down.

As you begin curling, relax the shoulder on the arm you are training as it can assist in the lift.