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Bicep Curl

This document provides instruction on performing three types of bicep curls - the supinated curl, hammer curl, and alternating curl. It demonstrates the proper form and technique for each exercise, including hand position and elbow flexion and extension. Common errors are identified such as bending the knees or arching the back. Key points emphasize maintaining proper form with the feet, elbows, and full flexion/extension of the elbows.

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Abdul Wahid Shaikh
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© © All Rights Reserved
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312 views2 pages

Bicep Curl

This document provides instruction on performing three types of bicep curls - the supinated curl, hammer curl, and alternating curl. It demonstrates the proper form and technique for each exercise, including hand position and elbow flexion and extension. Common errors are identified such as bending the knees or arching the back. Key points emphasize maintaining proper form with the feet, elbows, and full flexion/extension of the elbows.

Uploaded by

Abdul Wahid Shaikh
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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6/12/2016 Dartfish.

tv ­ Biceps Curl Series Final

NSCA powered by dartfish | www.dartfish.tv

BICEPS CURL SERIES FINAL
Includes exercise technique cues for the supinated curl, hammer curl and alternated curl.

SKILL ­ Upper Body

00:18 Starti n g Positi on
Starting Position 

Grip: Closed 
Feet: Shoulder­width 
Arms: Fully extended

00:35 The Supina ted Curl
The Supinated Curl 

­ Palms facing forward 
­ Fully flex elbows 
­ Extend elbows 

00:50 The Hammer Curl
The Hammer Curl 

­ Palms facing inward 
­ Fully flex elbows 
­ Extend elbows

http://www.dartfish.tv/Print.aspx?CR=p1090c47770m1283827&layout=1 1/2
6/12/2016 Dartfish.tv ­ Biceps Curl Series Final

01:08 The Altern ating Curl
The Alternating Curl 

­ Palms facing inward 
­ Fully flex elbows 
­ Rotate the forearms 
­ Extend elbows

01:33 Common Errors
Common Errors 

­ Bending the knees to assist the movement 
­ Arching the back and leaning backwards 
­ Flexing the shoulder

01:43 Key Points
Key Points 

­ Feet shoulder­width apart, knees slightly bent 
­ Elbows directly under shoulders 
­ Fully flex and extend elbows

http://www.dartfish.tv/Print.aspx?CR=p1090c47770m1283827&layout=1 2/2

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