Arm Curl & Hammer Curl Weightlifting Exercise for Biceps

Video Transcript

" The next exercise I’m going to show you is an arm curl on the machine. Before you begin you want to make sure that your seat is adjusted properly for you then you are going to take the pin out and adjust the weight for what is good for you. You are going to bring your chest up against the pad, turn your palms forward grab a hold of the bars, loose grip on the bars remembering not to lock your elbows you are going to exhale as you curl up and inhale as you curl down. This is a basic biceps curl and inhale and exhale. You also have the option of doing a hammer curl on this machine. Hammer curls, the only difference is that you turn your palms in toward each other and exhale as you curl, inhale as you lower. Good exhale and try to keep your arms on the pad, you do not want to lift your shoulders off of the pad. You so not want to lift your arms off of the pad. Exhale and inhale very good. "